How to: Do Inverted Rows

Inverted Row - Good

Name:  Inverted Rows

Also known as:  Australian pressups, bodyweight rows (If you know these by any other name, please leave a comment below).

Main muscles used:  Upper back, arms.

Other muscles used:  Lower back, bum.

 

Top tips:

Inverted Row – Good

• Hold onto a solid, secure bar, with hands a couple of inches wider than shoulder width apart.
• Hang underneath, with heels digging into the floor.
• Squeeze your bum and make sure it does not “sag” downwards.
• Start pulling your chest up to the bar by squeezing your shoulder blades back and down.
• Continue the pull using your arms, until your chest makes contact with the bar, then return to the start position under control.
• Keep your legs, back and neck in a straight line throughout.
• Let your elbows make a 45 degree angle with the sides of your body.

Inverted Row - Bad

Common mistakes:

• Letting your bum sag down to the floor.
• Over arching your spine in attempt to get your chest higher.
• Reaching your chin forwards to the bar.
• Not touching the bar to your chest at the top.
• Not keeping your legs, bum, back and neck tight and straight.
• Trying to pull yourself up with the arms, instead of with your upper back (shoulder blades).

Comments:

This move complements the pressup wonderfully, working all the body that was missed in the pressup.  Make the move easier by having a higher bar (so your body is more vertical).  Make the move harder by having a lower bar (so your body is more horizontal).