INVERTED ROW
The Inverted Row is a great all-round back exercise that achieves some of the greatest activation in your upper back and lats compared to other back exercises such as the Barbell Bent-Over Row. Since it is a bodyweight pull exercise that is not as challenging as pull-ups it can also be used as an intermediary exercise to build sufficient strength so you can eventually perform them too.
Skill Level: Intermediate
Training: Compound
Type: Strength
Force: Pull
Equipment: Squat Rack or Smith Machine, Barbell
1° Muscles: Latissimus Dorsi, Trapezius,
2° Muscles: Posterior Deltoids, Biceps, Rhomboids, Infraspinatus (Rotator Cuff)
SET-UP
- Set up a bar on a squat rack so that it is just out of reach when you lie on the ground beneath it.
- Suspend your body by grabbing the bar with an overhand grip (palms facing away) that is slightly wider than your shoulders and fully extended arms.
- Brace your core and extend your body so that it is held in a straight line from your head to your heels, which should pivot on the ground.
EXECUTION
- Exhale as you pull your body upwards until your chest touches the bar.
- At the top of the lift squeeze your shoulder blades together.
- Inhale as you slowly lower yourself back to the start position.
- Repeat for the desired number of reps and sets.
- If you struggle to complete the desired number of reps move your feet closer to the bar so that you reduce the angle you suspend your body.
- If you are still unable to complete the desired number of reps you can regress this exercise even further by placing your feet flat on the ground and bend your knees – this will in effect halve the resistance for this exercise - you may have to lower the height of the bar.
- Avoid allowing your shoulders to move forward and remember to squeeze your shoulder blades together at the top of the lift.
- Ensure your torso is held in a straight line from head to heels throughout the entire exercise.
- Use the full range of motion by ensuring that you bring your chest up to the bar at the top of the lift and you extend your arms fully at the bottom of the lift.
- Pull Up
- Barbell Bent Over Row
- Suspension Inverted Row
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