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Inverted Barbell Row


How to Do

How to Do Inverted Barbell Row

Each inverted barbell row 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.

Inverted Barbell Row

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 Inverted 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 the appropriate grip (under or overhand).


Inverted Row Movement

1. Perform a row and lift the body towards the bar.

2. The bar should meet the mid-chest.

3. Lower slowly to full extension.


Inverted 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.

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