The pull-up is the best exercise that targets your upper back muscles without adding external load. However, even experienced gym-goers may struggle with it because it’s a hard exercise. Fortunately, you may change your technique to a less difficult, but effective move to train your back without weight: the inverted row.
To properly understand this move, imagine yourself performing a push-up, then flip yourself over. You grip the bar over your head with your arms extended rather than your hands on the floor.
Muscles worked
As with other rows, you’ll be recruiting your lats, traps, rhomboids, and even the back deltoids. When you use proper technique you will engage your abs and glutes to stabilize your body.
Benefits of the inverted row
There are several reasons you should include this exercise in your workout routine:
1. It’s an effective back exercise
Although it’s less difficult than pull ups and chin ups it is still a very effective exercise to target and work your upper back muscles.
2. Beginner friendly
Because it’s easier than the traditional pull up, the inverted row is better suited for beginners that want to build back strength.
3. It also targets your lower body and core
Unlike pull ups where your legs hang in the air, during the inverted row you use your hamstrings, lower back and glutes to stabilize yourself and keep your body straight.
4. It targets your arms and strengthens your grip
The inverted row targets your arms a bit more unlike the pull up. Using a supinated grip (palms facing you) will effectively target your biceps, while holding on to the bar strengthens the grip and works your forearms.
5. Improves scapular retraction
The backward rotation of the shoulder blades, or scapula, toward the spine is known as scapular retraction. This aids in shoulder joint stabilization.
Inverted row execution
1. Adjust your bar to around waist height. The lower the bar, the harder the exercise.2. Kneel under the bar with your face up. The bar height from the floor should be just a bit more than your reach.3. Grab the bar with an overhand grip, slightly wider than shoulder-width and straighten your legs.4. Tighten your abs and glutes, keeping your body in a straight line from head to feet, like you would do in a plank.5. Pull yourself up until your chest touches the bar.6. Lower yourself back down, keeping good form.
If you want to make the exercise even harder, you can raise your feet on a block or a bench. If you want to go even further, you can use a weighted vest or just put a weight plate on your chest.
