The inverted row is a popular exercise for strengthening the back and shoulders. It’s also an intermediate-level exercise but is easy enough to do at home. It will help you strengthen your back, arms, chest and abs while helping you develop power in your core. Here are some steps on how to effectively execute a standing inverted row routine.
What is an inverted row?
An inverted row is a compound exercise that makes use of the muscles of your back, arms and chest. The exercise works by pulling your body weight into your shoulders while simultaneously pushing your chest forward and down.
You can perform a number of variations on an inverted row to adapt it to different needs and goals:
- Pull back shoulder weight from shoulder blades towards the floor (anterior raise)
- Push shoulder blades up, chest out (posterior raise)
- Pull back shoulder blades away from floor (lateral raise)
- Push shoulder blades down, chest out (diagonal raise)
How to do a standing inverted row
Start in an athletic position with a straight back, feet hip-width apart and shoulders back.
Slowly bend your knees and lower the bar to your waist.
Pull the bar to your chest keeping the head down and the shoulders back.
Use your core muscles to pull yourself forward until you’re standing upright.
Feet should be slightly wider than shoulder width apart as shown in this video:
The Benefits of This Exercise
Standing, inverted rows are an effective exercise to improve a variety of physical “assets,” including:
Strength and endurance (to maintain and increase these)
Coordination, stability and balance (to maintain and increase these)
Power (ability to maintain proper form and power through the repetition)
The most important aspect of this exercise is that it works your entire body. The muscles in your upper back, chest, arms and core are all involved in maintaining proper posture while performing this exercise. This exercise also hits the glutes, hamstrings, quads and calves. These muscles play multiple roles in maintaining proper posture, balance and strength within your body. In addition to strengthening the muscles directly on your back, chest and arms, it also tones those muscles indirectly by allowing you to perform the exercise more efficiently.
Tips for executing this exercise….END
