Last week I mentioned the importance of upper back health, and how, for a multitude of reasons, having a strong back is important.  I also gave a demonstration of Band Face Pulls, an exercise to help your back get and stay strong.

Today, I’ve got another great exercise to help build a strong back, the Inverted Row. 

I like the inverted row for a variety of reasons.  First, you can stick with just body weight for quite a while and I like challenging body weight exercises.  Second, to be performed properly, it requires quite a bit of abdominal stability.  Another thing I’m a big fan of.

Here’s what it looks like:

Here’s how to do it:

-Place a bar across the safety bars in a squat rack.  (You can use blast straps or rings as well instead of the bar and a squat rack.)  Keep in mind , the lower the bar is the more challenging the exercise will be.

-Place yourself under the bar with your hands grabbing the bar just outside shoulder width.

-Get your body tight, thinking of making a straight line from your shoulder to your ankle.

-Pull up to the bar, making sure to pull the bottom of your chest to the bar.

-At the top of the movement, pull your shoulder blades together as tightly as you can. 

-Return to the starting position.

It’s important to note that you need to keep your body tight by bracing your abs.  At no point should your hips drop or arch up.  Stay tight and keep your hips stable.

Remember, the higher the bar, the easier the movement will be.  Another way to change the difficulty of the movement is to either bring your feet closer to underneath the bar or further away from the bar.  The closer your feet are to the bar, the easier the exercise will be.

I like to have clients perform between 6-12 reps for 3-4 sets. 

Give them a try and let me know what you think!

 

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