As we progress through our compendium of letter-based exercises, we arrive at the letter ‘R’.
You can expect to find several exercises on this list that target the posterior kinetic chain (that’s the muscles that run up the back of the body).
That’s because quite a few movements begin with the word ‘rear’.
However, you’ll also find plenty of movements for the arms, shoulders, abs, and some plyometric moves as well.
That means that you can work through in the order listed to get a pretty effective full-body workout. Or simply, pull from them as needed when doing the Alphabet or any other workout.
So let’s get into it: Here is an (almost complete) list of exercises that start with R!
Some of the better exercises that start with the letter R are:
- Reverse Lunge
- Romanian Deadlift
- Rack Pull
- Reverse Curls
- Resistance Band Rear Delt Rows
- Russian Twist
- Rotational Jacks
- Rolling Push Ups
- Reverse Crunch
- Rocket Jumps
- Reverse Dip
- Renegade Row
- Rear Delt Cable Crossover
- Reverse Pec Dec
- Reverse Hyperextension
- Rowing Machine
- Reverse Wrist Curl
- Reverse Grip Pushdown
- Reverse Grip Bench Press
- Reverse Grip Lat Pulldown
Let’s take a look at why each one deserves a spot on this list and how you can incorporate them into your regular fitness routine.
1. Reverse Lunge
Reverse Lunges switch the target from the quads at the front of the upper legs to the hamstrings at the back. They also place more emphasis on the glutes.
How To
- Stand with your feet hip width apart and hands on your hips.
- Step back with your left leg and come up onto the toe of your back foot. Bend both knees so that the left, front knee is bent directly over the ankle and the back knee is close to the floor. Your rear knee should drop to about three inches from the floor.
- Push through the front heel to return to the starting position.
- Alternate between legs.
Muscles Worked
- Glutes (minimus, medium, and maximus)
- Hamstrings
- Quads
- Adductors
2. Romanian Deadlift
The Romanian Deadlift is another effective exercise to work the glutes and hamstrings.
But this exercise does more than that; it works the entire posterior chain, including the erector spinae that run up and down the vertebral column.
How To
- Grab a barbell at slightly wider than shoulder width with an overhand grip.
- Flex your knees slightly and maintain the flexion throughout.
- Squeeze your glutes and hamstrings to push your hips back to hinge.
- Allow the load to hang close to your thighs, knees and shins throughout.
- Stop the movement at a comfortable depth, such as when the bar reaches the bottom of the kneecap.
- Reverse the movement to perform the concentric portion.
Muscles Worked
- Glutes
- Hamstrings
- Erector spinae
3. Rack Pull
The rack pull is a deadlift assist exercise that helps to strengthen the body through the pivotal key pulling zone of the deadlift exercise.
The limited range of motion does a good job of targeting the hamstrings and glutes.
How To
- Set up a squat or power rack with the bar tracked at knee level.
- Stand in front of the bar with a hip-width stance. Hinge at the hips to go down to grab the bar with an overhand grip, just wider than your knees.
- Unrack the bar and take a step back.
- Push through the heels, as you drive up to a fully erect position.
- Hinge the hips to lower back down so that the bar is once again at knee level.
Muscles Worked
- Glutes
- Hamstrings
- Erector spinae
4. Reverse Curls
The reverse curl does an effective job of strengthening and developing the forearms.
Make sure that you don’t use a weight that is too heavy or you’ll be forced to swing to get the weight up.
How To
- Stand with feet hip width apart and a barbell held at arm’s length with an overhand grip (back of hands on top). Your hands should be a little closer than shoulder width.
- Bend at the elbow to bring the bar up to your shoulders. Be sure to keep your elbows in at your sides and do not swing with your upper body to get the bar up.
- Lower under control to the start position.
Muscles Worked
- Brachioradialis
- Forearms
5. Resistance Band Rear Delt Rows
The rear delt row does an excellent job of isolating and working the rear deltoid muscle.
Doing it with a resistance band allows you to get an effective workout at home without having to buy a cable pulley machine.
How To
- Stand with your feet slightly wider than shoulder-width apart and a resistance band under your feet and held in your hands with a neutral grip.
- Bend at the waist and drop your knees so that your torso is at a 45-degree angle to the floor.
- From an arms extended at your sides position, row the handles up to your ribcage. Lower and repeat.
Muscles Worked
- Rear deltoid
6. Russian Twist
Targeting the obliques along the sides of your waist makes the Russian Twist a good exercise.
A medicine ball creates resistance during the activity, building your strength. Additionally, the hanging leg position enhances lower body stability.
How To
- Sit on the floor on your butt with a medicine ball or dumbbell held over your midsection. Your knees should be bent with your feet slightly elevated from the floor. Lean back at a 45-degree angle.
- Move the ball or dumbbell to the left and down to touch the floor at your side.
- Immediately bring the weight across your body to touch the floor on the other.
- Repeat this alternate action in a fast, rhythmic movement to complete your rep count.
Muscles Worked
- Obliques
- Intercostals
7. Rotational Jacks
The rotational jack is a pretty demanding plyometric move that will get your heart pumping at the same time that it works your quads and glutes.
How To
- Stand with your feet together and your hands tighter at chest level.
- Drop to a half squat position as you jump your legs apart.
- Bring your left hand to the floor as you raise the right arm up to the sky.
- Reverse and repeat.
- Perform the same number of reps on both sides.
Muscles Worked
- Quadriceps
- Heart
- Lungs
8. Rolling Push Ups
The rolling push up is a variation of the standard push up that brings the sides of the waist and obliques into the movement.
How To
- Get down on all fours in the top plank position.
- Perform a standard push up.
- When you come back to the top position, bring your right arm up toward the ceiling.
- Bring your right arm all the way over your body and down on the other side. Now you will be facing the ceiling.
- Now bring your left hand toward the ceiling to reverse your positions and return to the top plank position.
Muscles Worked
- Pectorals
- Deltoids
- Triceps
9. Reverse Crunch
Reverse crunches do a good job of working your entire abdominal wall, with an emphasis on the lower part of the abs.
How To
- Lie with your arms at your sides. Hold your legs off the floor with your knees bent at a 90-degree angle so that your thighs point straight up and your lower legs point straight ahead, parallel to the floor.
- Crunch your pelvis towards your rib cage. Your tailbone should rise 2 to 3 inches off the floor as your knees move towards your chin.
- Pause, then slowly return to the starting position.
Muscles Worked
- Lower abdominals
10. Rocket Jumps
The rocket jump is a plyometric move that makes use of the stretch-shortening effect to promote vertical jumping height.
How To
- Stand with your hands positioned at chest level.
- Drop down into a squat position so that your thighs are parallel to the floor.
- Explosively reverse your position and move into a jump. As your feet clear the ground, move your hands together over your heads and reach up.
- Land softly on the balls of your feet.
Muscles Worked
- Quadriceps
- Glutes
- Heart
- Lungs
11. Reverse Dips
Reverse dips is one of the best exercises to target the triceps.
The fact that it can be done with nothing but your body weight makes them a favorite home gym movement.
How To
- Position yourself in front of the bench. Put your hands on the bench behind you at shoulder-level distance.
- Place your feet out so that your body is at an angle of around 45 degrees to the floor. Perform a tricep dip by bending the elbows to bring your body down to the floor.
- From the bottom position, push through the triceps to return to the start position. Be sure not to pulse with your body to provide momentum.
Muscles Worked
- Triceps
- Front deltoids
12. Renegade Row
The renegade row combines an effective lat rowing movement with stability and balance motion.
This makes this a doubly effective upper body developer.
How To
- Get down on the floor in the top push-up position with a pair of dumbbells in your hands, which should be directly under your shoulders.
- Row your right hand dumbbell up to your ribcage. Be sure to maintain a straight line from your neck to your ankles (do not allow your butt to rise). Keep your core tight.
- Lower and repeat with the other side.
Muscles Worked
- Front deltoids
- Triceps
- Abdominals
13. Rear Delt Cable Crossover
The rear delt cable crossover is a targeted movement to work the small posterior delt muscles.
Use a light weight and focus on a strict range of motion.
How To
- Set the pulleys on a double cable pulley machines to their highest settings. Remove the handles from the ends of the cables.
- Stand in front of the machine, facing and grab the cable ends in crossover fashion, with your left hand grabbing the right cable and vice versa.
- Hole the cable at shoulder level with your hands crossed over and arms extended.
- Without bending your elbows, pull the cables down and out to the sides. In the bottom position, your hands should be at hip level.
- Reverse and repeat.
Muscles Worked
- Rear deltoids
- Trapezius
14. Reverse Pec Dec
The reverse pec dec is done on a specialized machine that puts you in a position to isolate the rear deltoid muscle.
Use a light weight and focus on the contraction at the end of the movement.
How To
- Adjust the settings on a reverse pec dec machine for your height.
- Sit on the machine so you are facing into it and place your elbows on the pads provided.
- Draw your shoulder blades black and together to move your arms back.
- Hold the fully contracted position for a second.
- Slowly return to the start position.
Muscles Worked
- Rear deltoids
15. Reverse Hyperextension
The reverse hyperextension is one of the best movements you can do to target the hamstrings and glutes.
How To
- Hook your feet and position yourself on a reverse hyper machine so that the front of your hip crease is on the pad’s edge.
- Start by lifting your legs up behind you by flexing your glutes. Then, as you unwind, let the weight slowly reappear.
- Pull your head back towards your feet while arching your back and tensing the muscles in your lower back as you increase your swings until your legs stretch backwards in line with your body.
Muscle Worked
- Hamstrings
- Glutes
16. Rowing Machine
The rowing machine is an awesome cardio exercise that also works more than 80% of your body’s muscles.
It is one of the few cardio exercises that works both the upper and lower body muscles equally.
How To
- Sit on a rowing machine and adjust the food straps for ideal positioning.
- Push back with the lower body first, then bring the hands towards your chest with the upper body while maintaining a straight back, a strong core, and the balls of your feet firmly in the straps.
- To glide back to the beginning position, let go of your arms and move them towards the base.
Muscles Worked
- Quadriceps
- Latissimus Dorsi
- Core
- Hamstrings
17. Reverse Wrist Curls
Reverse wrist curls is one of the most effective exercises you can do to work the wrist extensor muscle.
It can be done with a barbell or dumbbells.
How To
- Hold a pair of dumbbells with your palms down while sitting on the edge of a bench. About eight inches should separate your hands. Your wrists should hang over the edge of your knees as you rest your forearms on them. Throughout the exercise, make sure the forearms are parallel to one another.
- Allow the dumbbells to roll down your fingers as you fully extend your wrists.
- Flex your forearms to return the dumbbells to the starting position from the bottom position.
Muscles Worked
- Forearm flexors
18. Reverse Grip Pushdown
The reverse grip pushdown is a variation of the tricep pushdown that allows you to place more emphasis on the long head of the triceps muscle.
How To
- Load the weight on a cable pulley machine then set the pulley to its highest position. Stand in front of the machine and grab the handle with an underhand grip, hands about six inches apart. The bar should be at the level of your mid-chest.
- Keeping your elbows in at your sides, press the bar down to full arm extension.
- Slowly return to the start position.
Muscles Worked
- Triceps
- Front deltoids
19. Reverse Grip Bench Press
The reverse grip bench press will switch the emphasis of the bench press to the upper chest and biceps. I recommend always having a spotter when doing this exercise.
How To
- Load a bar on a bench press support. Lie on the bench with your feet firmly planted on the floor and reach up to grab the bar just wider than shoulder width with an underhand grip.
- Unrack the bar and bring it out over your mid-chest.
- Lower the bar to your chest.
- When the bar touches your chest, push back to the start position.
Muscles Worked
- Pectorals
- Front deltoids
- Triceps
20. Reverse Grip Lat Pulldown
The reverse grip lat pulldown will put more emphasis on the biceps and less on the lats, especially when your hands are close together.
How To
- Sit in a lat pulldown station and grab the bar with an underhand grip, with your hands about six inches apart.
- From a fully extended arm position, pull the bar down to your upper chest,
- Slowly return to the start position.
Muscles Worked
- Latissimus dorsi
- Biceps
Wrapping Up
You now have an arsenal of 20 exercises in this article that begin with the letter R. Use them anyway you see fit, whether it is to add some variation to your workouts or to play fitness games and activities based on the letters of the alphabet.
Switching things up is a great way to stay motivated — and fit — in the long run!
For more guides, see:
Hope this helps!