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.

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.
Grasp a handle in each hand using a neutral grip (palms facing each other) and lean back to fully extend your arms.
Walk your feet forward until your torso is at the desired angle.
Ensure your body is held in a straight line from head to toe by engaging your core and glutes.

EXECUTION

Exhale as you pull your body towards the handles keeping your elbows close to your body.
Inhale as you slowly lower your body back to the start position.
Repeat for the desired number of reps and sets.

If you struggle to complete the desired number of reps, increase the height of the handles so that you lift from a shallower angle.
If you are still unable to complete the desired number of reps this exercise can be regressed further by placing your feet flat on the ground and bending your knees – this in effect halves the resistance for this exercise.
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 as close to the handles as possible at the top of the lift and you extend your arms fully at the bottom of the lift.