Inverted Row

Inverted Row is a bodyweight exercise that effectively trains the back, biceps, and core. This exercise is ideal for building strength in the upper back and improving grip strength while also strengthening the shoulders and promoting good posture. Since it uses body weight as resistance, it is an excellent alternative to more advanced pulling exercises like pull-ups.

Proper form and technique

Follow these steps to perform an Inverted Row correctly:

  1. Find a stable bar that is at hip height. You can also use a Smith machine or rings.
  2. Lie on your back under the bar and grasp it with an overhand grip, slightly wider than shoulder-width.
  3. Keep your body in a straight line from head to heels, engage your core, and pull yourself up towards the bar until your chest touches the bar.
  4. Slowly lower yourself back to the starting position with arms extended.

Common mistakes

To avoid injuries and maximize the effectiveness of Inverted Rows, be aware of these mistakes:

  • Rounding the back: Maintain a neutral spine throughout the movement to protect the lower back.
  • Using momentum: Pull slowly and controlled to engage the muscles correctly, without swinging the body upwards.
  • Failing to complete the movement: Ensure to fully extend the arms when lowering down, and pull your chest all the way up to the bar.

Modifications and variations

Here are some variations of Inverted Row that can be adjusted to your level:

  • Feet Elevated Inverted Row: Elevate your feet on a bench to increase intensity and activate the back muscles more.
  • Ring Rows: Use gymnastics rings to improve balance and increase the challenge for core stability.
  • Single-Arm Inverted Row: Perform the exercise with one arm at a time to further challenge strength and balance.

Reps and sets

For beginners, 3 sets of 8-10 repetitions are recommended, while more advanced practitioners can increase the number of repetitions or add extra weight to make the exercise harder.

Breathing

Proper breathing helps you maintain strength and control during Inverted Row:

  • Inhale as you lower your body down towards the floor.
  • Exhale forcefully as you pull yourself up to the bar.
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