Skip to content

How to: Do Inverted Rows

28/11/2011
Inverted Row - Good

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
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

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).

Advertisements
4 Comments leave one →
  1. 28/11/2011 10:03 am

    I’ve tried these out in various places, very good for my posture and fun to do! Thanks 🙂

  2. Chunk permalink
    28/11/2011 5:42 pm

    Nice alternative balance to push-up. Can really feel it working when done right. Nice one mate, never thought about it before. Cheers 🙂

  3. 01/12/2011 8:15 pm

    Cerin

    What software did you use to create the animations? Really good stuff

    • 02/12/2011 12:23 am

      Thanks for the compliment!

      For these i use a programme called “Lightwave 3D”, but i started out doing them on a free version of a programme called “Poser 3D”.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: