The Inverted Row on Bench exercise is a variation of the traditional Inverted Row that utilizes a bench to elevate your feet and increase the difficulty of the exercise. This exercise primarily targets the muscles in the back, shoulders, and arms.
How to perform
Step by step instructions:1. Place a bench horizontally in front of a Smith machine, squat rack, or any sturdy structure that is about waist height.
2. Lie face up on the ground underneath the bench, with your legs extended straight and heels resting on the edge of the bench.
3. Reach up and grab the edge of the bench with an overhand grip, hands slightly wider than shoulder-width apart.
4. Squeeze your shoulder blades together and engage your core to lift your body off the ground, keeping your body in a straight line from head to heels.
5. Lower your body back down towards the ground, making sure to keep your body straight and your elbows close to your sides.
6. Repeat for the desired number of repetitions.
Tips:
- Keep your body in a straight line throughout the exercise to engage your core and maintain proper form.
- Control the movement on the way down to fully engage the muscles and prevent swinging.
- Adjust the difficulty by adjusting the height of the bench or the angle of your body. Lowering the bench or elevating your feet will make the exercise more challenging.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.