Over the next few weeks, I will be going over my five favorite bodyweight exercises. Kicking off my top 5 is the inverted row. This exercise is great for improving upper back and grip strength. It's also a low-back-friendly alternative for those who suffer from back pain.
The inverted row is one of the BEST exercises you can do for your pull muscles. It works the following:
- All your back muscles
- Forearms
- Biceps
- Stabilizer and core muscles
The inverted row is often done using a bar, but you can also use gym rings or a TRX Suspension Trainer. Gym rings/TRX trainers have the added benefit of allowing the wrists to move freely. This reduces strain on the elbows and shoulders.
Steps:
- Set a bar around waist height.
- Lie on the floor underneath the bar.
- Grab the bar with an overhand grip a little wider than shoulder-width apart.
- Pull yourself up to the bar until your chest touches the bar.
- Lower yourself back down with proper form.
Too hard? No problem! To make the exercise easier, set the bar higher so that your starting position is at a 45-degree angle instead of starting from the floor. To make it harder you could do it weighted or with your feet elevated.