The inverted row, also known as the bodyweight row or Australian pull-up, is a great exercise for targeting your back muscles, specifically your lats and upper back. This exercise can be done with minimal equipment and is suitable for all fitness levels.
Here are the steps to perform a back inverted row exercise:
- Find a sturdy bar or other stable object that is waist-height or slightly lower. You can use a smith machine, power rack, or even a sturdy table.
- Lie down under the bar or object, with your chest facing upwards and your hands gripping the bar or object with an overhand grip.
- Your feet should be planted on the ground with your knees bent at a 90-degree angle. Your body should be in a straight line from your shoulders to your ankles.
- Engage your core and keep your body straight as you pull your chest towards the bar or object. Your elbows should be pointing outwards towards your sides.
- Pause for a moment when your chest is near the bar, then slowly lower yourself back down to the starting position.
- Repeat for your desired number of reps or time.
It is important to maintain good form while performing inverted rows to prevent injury and maximize the effectiveness of the exercise. Keep your shoulders down and back throughout the movement, and avoid swinging or jerking your body.
To increase the difficulty of this exercise, you can elevate your feet on a bench or box, or use a weighted vest.