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).