The Inverted Row
The inverted row is probably the best exercise you are not doing.
Read on to learn why you should add this exercise to your arsenal, no matter what your current strength level.
Inverted Row Muscles Worked
This exercise trains multiple muscle groups in synchrony.
- Lats
- Rhomboids
- Upper and Lower Traps
- Rear Deltoids
- Biceps
- Infraspinatus
- Forearm Muscles
As you can see, this movement works a lot of the back muscles together. This exercise can help you add slabs of muscle to your back, biceps and forearms.
Benefits of the Inverted Row
This movement delivers a lot of bang for your buck. It is a compound, multi-joint movement that trains many muscle groups together for better training results.
Easy on your Spine
This exercise is really easy on your spine. A lot of rowing exercises involve a bent over position. The inverted row allows you to keep your back straight and does not load your spine, reducing the stress on your spine.
If you have a bad back or you just want to limit the stress on your spine because you do a lot of basic barbell training, the inverted row may be a perfect choice for you.
Improves Shoulder Stability
During this exercise, you have to retract and depress your shoulder blades to perform the movement. This motion enhances shoulder stability.
Shoulder stability can help you improve your shoulder health and prevent injuries.
Improves Posture
The inverted row also improves your posture. This exercise strengthens the rhomboids, lower traps, rear deltoids and infraspinatus.
Extra rowing exercises like the inverted row can improve your posture and help prevent injuries.
Improves Grip Strength
This movement also improves your grip strength and muscle endurance. Your grip muscles have to work hard to keep your fingers wrapped around the bar. This extra grip work can improve your grip strength and forearm strength.
Builds Strength
This exercise builds great back strength. This exercise is scalable so you can continue to build muscle whether you are a beginner or advanced athlete.
And having a strong back can help you feel stronger in other exercises like the deadlift or bench press. If you want to improve your strength all over, you should perform the inverted row.
Improves Core Stability
While easy on the spine, the inverted row requires you to stabilize your torso and pelvis in a neutral position. This improves your core stability for sport and other exercises.
Versatile
To perform this exercise, you need a squat rack, a bar and possibly a bench with a few risers as you progress.
Most gyms have this available to you.
However, if you do not have a gym membership, you can also perform this move at the park, or even with your own set of TRX straps or rings.
This exercise requires very little equipment.
The Inverted Row Grows with You
This move is extremely scalable. Beginners can choose a high bar height and position themselves near to an upright position. As you get stronger, you can lower the bar to make the exercise harder.
You can even elevate your feet or add weight to your chest to make this exercise harder.
Conclusions
The inverted row is an amazing exercise that truly grows with you. Hopefully by now you understand that you need to include this exercise in your program.
