What is inverted pull ups
Bodyweight rows are also known as the inverted row. Although the origin of the term is unclear, it might have to do with how you situate your body—which is “down under” the bar—when executing the move. Imagine yourself performing a pushup before turning over to gain a better understanding of this motion. You grip the bar above yourself with your outstretched arms rather than your hands on the ground.
Advantages of the reversed row
If you have never been beneath the bar, this is the perfect moment to start. The following justifies attempting the inverted row:
Excellent exercise for newcomers
Regardless of your experience level with pullups, beginning with an inverted row can help you develop upper body strength without sacrificing form.
Focuses more on the arms than a standard pullup
When performing a standard pullup or chinup, your biceps are not as important. However, you’ll notice that these arm muscles are being used more as you start the pull portion of the inverted row.
Simple to include in upper body exercises
Inverted rows can be used as part of an upper body or complete body workout. They also function well when combined with other supersets, such as one set of pushups and one set of inverted rows, then repeated.
Draws in muscles of the lower body
Your lower body doesn’t have to work very hard to complete a classic or vertical pullup. But in order to execute an inverted row, your hamstrings and glutes must be used isometrically the entire time.
Strengthens the grip
Although grip strength is a crucial health indicator, it regrettably declines with age ( Reliable Source). Including workouts that work the forearm muscles, such the inverted row, helps strengthen your grip overall.
Makes scapular retraction better
The backward rotation of the shoulder blades, or scapula, toward the spine is known as scapular retraction (Trusted Source). This aids in shoulder joint stabilization. The rhomboid muscles are the primary target for improving scapular retraction, and the inverted row targets these muscles more effectively than a typical
How to perform a reverse row
You can work out at home or at the gym with an inverted row. Look for a Smith machine or the squat rack at the gym. Either piece of equipment can be used with the bar, or you can fasten a set of rings to something sturdy above you. Wait until you have mastered the bar before using the rings because they are more advanced.
You can execute an inverted row, or TRX row, if you have access to TRX suspension straps. You need to have a bar erected or a fixed object, like a railing, at the proper height in order to execute this move safely at home.
Steps to perform in inverted row
- Stand in front of a squat rack or Smith machine.
- Set the bar to the desired setting. Start with waist height. This will allow your arms to fully extend while keeping your body off the floor.
- Get under the bar and lie down. Look up at the ceiling.
- Reach up for the bar. Your arms should be fully extended so you can grab the bar with an overhand grip. Your body will be suspended or just off the floor, with your heels being the only thing in contact with the floor.
- Contract your core muscles and glutes to brace the lower back and keep your body in a straight line from your torso to your feet.
- Pull yourself up, leading with your chest. The bar or rings should be at chest height at the top of the movement. Your body should remain straight and glutes and core tight throughout the entire movement.
- The bar doesn’t need to touch your chest. Get it as close as possible.
- Pause for a second and make sure the shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended.
- Repeat. Do 3 sets of 8 to 15 reps.
Once you find the right bar height and dial in your form, the inverted row is a relatively simple move to perform. That said, there are some common mistakes to be aware of:
The bar is not at the proper place.
The bar should be mid-chest when doing this movement at its highest position. Adjust where your body is under the bar if it’s close to your waist or neck.
You have an excessively wide or narrow grip.
Your level of comfort and strength will determine how broad or narrow you grasp the bar. Having said that, it’s advisable to begin with a grip that’s just a little bit wider than shoulder width.
You’re not using your glutes or core.
Despite the fact that this is predominantly an upper body workout, maintaining tight form and a straight body requires the support of the glutes and core.
Your knees are being overextended.
Since the inverted row works the upper body, why are your knees hurting?You can be overextending your knees if they hurt. To ease pain or discomfort, consider bending your knees just a little bit.
Now., The inverted row is an excellent exercise to incorporate into a full-body or upper body workout. If you’re new to pullups or can’t do a vertical pullup, consider starting with this exercise.
Strict form is critical when performing an inverted row. If you have any questions about how to do this move, consider working with a certified personal trainer or physical therapist.
After seeing the strength you gain from this exercise, you may be making a point to get under the bar more often.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.