INVERTED ROW PROGRESSION

Inverted Rows are another difficult exercise for many athletes for several reasons. Overall body size is one. Larger athletes simply do not have the same strength to body weight ratio as an average size athlete. Many girls also struggle with this exercise. The third is simple lack of appropriate upper body strength. The disparity between athletes can also be significant. The benefit from the exercise is well worth the effort. Not only does the movement help improve overall upper body strength, but there is also a big improvement in grip strength and overall shoulder health.

Our inverted Row Progression provides two different options: TRX Suspension Handles and Inverted Bar dependent upon equipment availability, gym set-up, and individual ability. Detailed descriptions of each movement can be found in our exercise library

Inverted Row: TRX (Suspension Handles – Incline 45° – 90°)

An Inverted Row utilizing TRX Suspension Handles starting at an Incline 45° we found to be the most effective and beneficial when first learning to perform this exercise. As you become more proficient, you may move your starting position to supine with your back slightly off the ground, directly under the handles. The third progression would be to elevate your feet from the supine position.

• Attach your TRX Strap to a high secure location inside the power rack.
• Squeeze your glutes and activate your core to maintain a spine neutral posture.
• Head position should be neutral.
• Without arching, pull your body to the handles. Start with a thumb apposing grip. As you pull rotate your hands to a neutral grip position (thumbs up)
• Do not let your elbow get behind your body at the top position
• Envision pulling with your elbows and using your back instead of pulling with your hands and arms.
• Do not let your elbows get behind your body at the top position
• Pause 2 sec and return to the starting position.
• You may place your feet flat and bend your knees if the movement is too difficult
• You may elevate your feet on a bench to increase difficulty.

Inverted Row / Bar

An Inverted Row utilizing a bar properly set-up in a power rack is another option.

• Place a bar low, typically 2 ½’ from the floor, in the Power Rack
• Lie Supine on your back, under and perpendicular to the bar
• When grabbing the bar with extended arms your upper back should be a couple inches off the floor
• Grab the bar with thumb wrapped around the bar. Hand placement is typically thumbs to smooth, meaning the end of your thumb should run to the end of the knurling.
• Squeeze your glutes and activate your core to maintain a spine neutral posture.
• Head position should be neutral.
• Without arching, pull your body to the bar, touching just below your chest at the same position where the bar touches for the Bench Press.
• Envision pulling with your elbows and using your back instead of pulling with your hands and arms
• Do not let your elbows get behind your body at the top position
• Pause 2 sec with your chest in contact with the bar and then return to the starting position.
• You may place your feet flat and bend your knees if the movement is too difficult
• You may elevate your feet on a bench to increase difficulty