SUSPENSION TRAINER INVERTED ROW
The inverted row looks deceptively easy but is in fact an incredible all-round back exercise to activate your upper back and lats. This variant uses a suspension trainer to suspend your body, but you can just as well use a barbell in a squat rack or smith machine.
Skill Level: Beginner
Training: Compound
Type: Strength
Force: Pull
Equipment: Suspension Trainer
1° Muscles: Latissimus Dorsi, Trapezius,
2° Muscles: Posterior Deltoids, Biceps, Rhomboids, Infraspinatus (Rotator Cuff)
SET-UP
- Set the handles of the suspension trainer to a height that is just out of reach when you lie on the ground beneath them with your arms fully extended in front of you.
- Grab a handle in each hand using a neutral grip (palms facing each other) then lie supine (face up) with your knees bent and feet on the floor.
- Hold the handles over your chest with your arms fully extended.
- Brace your core.
EXECUTION
- Exhale as you bend your elbows pulling your body up until it is parallel to the floor.
- Inhale as you slowly lower your body back to the start position.
- Repeat for the desired number of reps and sets.
- Avoid allowing your shoulders to move forward.
- Squeeze your shoulder blades at the top of the lift.
- Ensure your torso remains rigid throughout the entire exercise.
- Use the full range of motion by ensuring that you bring your body to parallel at the top of the lift and you extend your arms fully at the bottom of the lift.
- Inverted Row
- Pull Up
- Barbell Bent Over Row
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