Exercise Library
Inverted Row
Set a barbell in a rack or hang rings or similar from a pull-up bar. Keeping your body rigidly extended straight, hang from the bar or rings and pull your body up as far as possible, squeezing the shoulder blades back together and down, then lower under control.
The feet can be elevated on a box or bench and the height of the bar or rings adjusted to increase difficulty. Generally we want the body horizontal at the top of the row.
Purpose
The inverted row is the horizontal pulling equivalent to the pull-up—it can be used for high rep training for the back and arms.
Programming
Generally sets of 5-20 reps are appropriate.
Variations
Different handles can be used for different grips and grip demand, e.g. wider, neutral, rope, etc. The tempo can be adjusted as well, or pauses added at the top.
The feet can be elevated on a box or bench and the height of the bar or rings adjusted to increase difficulty. Generally we want the body horizontal at the top of the row.
Purpose
The inverted row is the horizontal pulling equivalent to the pull-up—it can be used for high rep training for the back and arms.
Programming
Generally sets of 5-20 reps are appropriate.
Variations
Different handles can be used for different grips and grip demand, e.g. wider, neutral, rope, etc. The tempo can be adjusted as well, or pauses added at the top.
