Standing Inverted Row
Strengthen your back with Standing Inverted Rows! A great bodyweight exercise you can do almost anywhere.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Standing Inverted Row (Back)
Positioning:
1. Stand facing the bar/table with your feet shoulder-width apart.
2. Grip the bar/table with both hands, your palms facing toward you (underhand grip) or away from you (overhand grip).
3. Step back so that your body is angled; your arms should be fully extended in front of you.
4. Your body should form a straight line from your head to your heels.
5. Keep your core engaged and your shoulders back.
Movement:
1. Begin by pulling your chest towards the bar/table, engaging your back muscles.
2. Bend your elbows and draw them down towards your body as you lift your chest. Keep your elbows close to your sides.
3. Lower your body back to the starting position in a controlled manner.
4. Repeat the movement for the desired number of repetitions.
Tips:
- Focus on squeezing your shoulder blades together at the top of the movement for better back engagement.
- If you're a beginner, you can bend your knees and keep your feet on the ground for added support.
- Maintain a neutral spine throughout the exercise; do not arch or round your back.