Exercise of the Week

Inverted Rows

Inverted rows, modified pull ups or fatboys as we sometimes them call in the studio are one of the best back exercises that will build excellent strength in the major muscles of your back along with your biceps. They're also a great postural exercise as they, like all horizontal pull exercises, work to strengthen the muscles around your scapula which often become weak from poor posture.

To perform inverted rows set up a bar in the squat rack and lay under it. You want the bar to be inline with your chest at a full arms length away. Place your feet on top of a stepper so that when you grip the bar you body will be completely horizontal.

Grip the bar with a wider than shoulder width grip with your palms facing your feet. Begin lifting yourself by bending at the shoulder and elbows until the bottom of your chest touches the bar. The aim is to keep you body as straight as possible during the entire movement. As your chest touches the bar breathe out and squeeze your shoulder blades together hard. Focus on keeping your body as straight as possible, contact you abs and don’t let your hips drop.

If you're finding it to difficult to lift yourself or keep your body straight you can regress the exercise by performing it with knees bent and feet flat on the ground.

Next week: Power Cleans.

Mike.

image courtesy: http://3.bp.blogspot.com/_gEyOuw7eZkA/SAVMyva1aEI/AAAAAAAAAEU/c11OiJCzZkY/s1600-h/inv_row.JPG