How to Do
How to Do Inverted Barbell Row With Single Leg
Each inverted barbell row with single leg should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this inverted barbell row with single leg.
AVOID retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.
Beginning
Beginning Inverted Barbell Row
1. Lie under the bar so that the bar is at mid-chest level.
2. Tighten the belly by drawing the navel in towards the spine and contract the pelvic floor.
3. Choose an appropriate grip (under or overhand).
Movement
Inverted Barbell Row Movement
1. Position 1 leg in the air with the hip, knee, and ankle fully extended throughout movement.
2. Perform row and lift body towards the bar.
3. The bar should meet the mid-chest.
4. Lower slowly to full extension.
Benefits
Inverted Barbell Row Benefits
Excellent exercise for beginners.
It focuses on the arms more than a traditional pullup.
It's simple to incorporate into upper-body workouts.
Muscles in the lower body are recruited.
Increases grip strength.
Enhances scapular retraction.
