Description:
The Inverted Row is a bodyweight exercise that targets the upper back, lats, and biceps. This exercise is performed using a bar positioned at waist height. It’s an effective way to build upper body strength and improve posture.
Benefits:
- Strengthens the upper back and lats.
- Engages the biceps and core for stability.
- Helps improve posture and shoulder health.
Profile:
Equipment: | Bar, Ring, or TRX |
Type: | Strength |
Level: | Beginner to Intermediate |
Muscles:
Muscles Worked
- Latissimus Dorsi (Lats)
- Trapezius (Traps)
- Biceps Brachii (Biceps)
Classification:
Utility: | Basic of Auxilary |
Mechanics: | Compound |
Force: | Pull |
Instructions:
- Step 1: Set up a bar at waist height.
- Step 2: Stand facing the bar.
- Step 3: Grasp the bar with both hands, palms facing down, and extend your arms fully.
- Step 4: Walk your feet forward while leaning back to create tension.
- Step 5: Keep your body straight, engage your core, and pull your chest toward the bar by bending your elbows.
- Step 6: Squeeze your back muscles and hold the top position for a moment.
- Step 7: Slowly lower your body back to the starting position with control.
- Step 8: Repeat for the desired number of repetitions.
Common Mistakes:
- Using momentum to perform the exercise instead of controlled movements.
- Not keeping the body straight or engaging the core, leading to improper form.
- Allowing the shoulder to shrug or the elbows to flare out during the movement.
Focus on performing the Inverted Row with strict form and controlled motions to effectively target the upper back and lats while minimizing the risk of injury.
Variations
Additional Information:
The Inverted Row is a valuable exercise for building upper body strength and improving posture. It can be a beneficial addition to your strength training routine.