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The Inverted Bodyweight Row
The Inverted Bodyweight Row is one of the MOST effective exercises for your “pull” muscles.
If you’re trying to get to your first pull-up, it’s a must. That’s why we program them into our workouts for our Online Coaching Clients.
Today, I’ll explain exactly why (almost like you were in our program).
What is an Inverted Bodyweight Row?
An inverted bodyweight row, also known as a bodyweight row or inverted row, is an exercise that utilizes a bar and your body weight to engage all of your pull muscles. It works all of your back muscles, biceps, forearms, grip, and stabilizer muscles, providing a total upper body workout.
How To Do An Inverted Bodyweight Row
To perform an inverted bodyweight row:
- Set the bar around waist height.
- Lie on the floor underneath the bar.
- Grab the bar with an overhand grip, slightly wider than shoulder-width.
- Contract your abs and butt, and keep your body in a completely straight line.
- Pull yourself up to the bar until your chest touches the bar.
- Lower yourself back down with proper form.
If the movement is too difficult, set the bar higher to reduce the weight on your body and work your way up to parallel.
How to Progress with Inverted Bodyweight Rows
Here are six variations to level up your inverted bodyweight rows:
- Doorway Rows
- Towel Rows
- Inverted Row (High)
- Inverted Row (Low)
- Elevated Inverted Row
- Inverted Row (Weighted)
When Should I Do Inverted Bodyweight Rows?
If you are building your own workout plan, you can mix in bodyweight rows wherever you normally do your pull exercises. Aim for 3 sets of 10 reps.
How to Do Inverted Bodyweight Rows at Home
Just because you don’t have access to a gym doesn’t mean you can’t work out your back; you just need to get creative. Here’s how you can do Inverted Bodyweight Rows at Home:
No equipment, no problem: just follow the same steps but use a sturdy table or other anchored equipment.
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