Elite Physique The New Science of Building a Better Body

Inverted Row
HORIZONTAL PULL
The inverted row strengthens and builds the upper back, biceps, and forearms while
challenging core stability. Using rings or straps allows the wrists to move freely, which
reduces strain on the elbows and shoulders. This is also a low back–friendly exercise
for people who suffer from low back pain.
HOW TO DO IT
1. Use rings or straps for this exercise, and start by getting the height correct.
Lie on your back with your arms extended above your chest and fingers fully
extended. Adjust the rings or straps so they hang at a height that’s the same
as the tips of your fingers.
2. Grab the handles and start with your arms fully extended, palms facing each
other and shoulder blades separated (see figure a). Your body should make a
straight line from neck to ankles.
3. Squeeze your glutes, make a double chin, and then pull your body as one unit
while keeping your elbows close to your sides without shrugging your shoulders
(see figure b).
4. Slowly reverse the motion and repeat.
a
b
ADVANTAGES
• The inverted row allows the wrists to move freely, reducing strain on the elbows
and shoulders.
• It is a low back–friendly option that increases core activation.
COACHING CUES
• For variety, hold your hands in different positions from workout to workout or
month to month. Rotate between your palms facing in, facing up, or facing down.
• This exercise can also be performed with a straight bar resting on the hooks in
a power rack.
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