Bang For Your Buck Inverted Row Exercise You Need To Try -

This advanced inverted row strengthens the muscles in the mid and upper back, improves shoulder and scapular stability, and lumbo-pelvic stability.

You may use rings, a TRX, bar, rope, etc.

Coaching Tips:

Adopt your preferred grip.

In your other hand, hold a kettlebell (or dumbbell) in a regular position, and so your arm is in line with your armpit. Punch the kettlebell up towards the sky/ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Maintain this position for the duration of the exercise.

Set your body so it is in a relatively straight line from the top/back of your head to knees.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (wrinkle front of your shirt), and squeeze your glutes.

Perform a row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine and down towards your opposite hip, and simultaneously drive your elbow in towards your side and down towards the ground.

In the top position, do not allow your elbow to flare out. It should remain at approximately a 45 degree angle with your torso.

Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing component.

In the starting position, your elbow should be close to fully extended, but not hyperextended.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

If this is too advanced, here are two slightly easier options.

Get a package of The Ultimate Pull-Up Program and The Ultimate Push-Up Program for $157. Both programs regularly cost $97 each, so you save $37.

LEARN MORE