Bodyweight Exercise Series: Inverted Rows

Include bodyweight inverted rows in your workout routine to work your back muscles in a different way. Doing different exercises for a specific muscle group can give you faster results or help you break through a plateau. I will see many people doing barbell rows and dumbbell rows but very few people doing inverted rows. And, inverted rows strengthen much more than just your back muscles...





Inverted rows build strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement. Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body. Muscular balance is critical for athletes to perform at peak levels.

1. Hang from the bar of a Smith Machine (back to the floor but not touching) and pull your chest up to the bar.

2. Keep your body in a straight line throughout the movement and brace your abs. Also, keep your head in line with your torso. Don't drop the head or jut it forward.

Add inverted rows to your exercise routine!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

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Mark Dilworth, BA, PES
Your Fitness University
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About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.