The Inverted Row, also known as the bodyweight row or horizontal pull-up, is a bodyweight exercise that targets the muscles of the back, shoulders, and arms. It is a great exercise for improving upper body strength and posture.
How to perform
Step by step instructions for performing the Inverted Row:1. Find a sturdy horizontal bar that is about waist height. You can use a barbell rack, Smith machine, or suspension trainer for this exercise.
2. Lie down underneath the bar with your feet flat on the ground and your body in a straight line from head to heels.
3. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bar.
5. Keep your elbows close to your sides and your body in a straight line throughout the movement.
6. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
7. Repeat for the desired number of repetitions.
It's important to maintain proper form and control throughout the exercise to avoid injury and effectively target the muscles being worked. The Inverted Row can be modified by adjusting the height of the bar or adding weight to increase resistance as you progress in strength.
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.