Bodyweight Overhand Inverted Row
Pull your way to a stronger back! This bodyweight exercise builds strength, no gym required. Adjust bar height to modify difficulty.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set the barbell in a rack (or use a Smith machine or a secure bar) to about waist height. You can adjust the height for the difficulty level – the lower the bar, the more difficult the exercise.
2. Lie on the ground underneath the bar, which should be set just above where you can reach from the ground.
3. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Position yourself hanging beneath the bar with your body straight, heels on the ground, and arms fully extended.
5. Retract your shoulder blades by pinching them together and then pull your chest up towards the bar by bending your elbows.
6. Keep your core engaged to prevent your hips from sagging or rising too high.
7. Pause briefly with your chest close to the bar, then slowly lower yourself back to the starting position.
8. Repeat for the desired number of repetitions.
Remember to adjust the height of the bar or your grip to modify the exercise's difficulty or emphasize different muscle groups. Controlled movements are crucial to maximize muscle engagement and minimize the risk of injury.
---