Inverted Row
Inverted Row is an excellent full-body workout that can improve upper body strength and grip strength, recruit glutes and hamstrings, and boost your biceps.
INTERMEDIATE
Elevated-Feet Inverted Row
Elevated-Feet Inverted Row is an entire body exercise that strengthens your upper body and provides stability to your lower body. However, the bicep and core are significantly involved in this exercise to pull the body towards the bar.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back under a horizontal fixed bar. Grab the bar with your arms fully extended and slightly wider than shoulder-width apart. Raise your legs, placing your heels on a flat bench.
- Keeping your upper body straight, pull your upper body toward the bar. Hold for a second at the top point and squeeze your back. Return until your arms are fully extended.
Tips
- Don't let your hips drop. Keep a straight line from head to heels.
- Don't let your shoulders go forward. Squeeze the shoulder blades together.
- Don't let your backspin. Keep your back straight and your body tense.
Alternative Exercises
Modified Inverted Row
Modified Inverted Row increases the strength in lats, traps, rhomboids, posterior deltoids, and erector spinae, although it also targets the biceps, forearms, abs, and even the hamstrings and glutes.
Inverted Row With Feet On Swiss Ball
Inverted Row With Feet On Swiss Ball gives strength to the upper body, stability to the lower body, and works great for the core.
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