Friday, August 3, 2012

Inverted Rows Strengthen Core, Back, Shoulders and Arms

The inverted row is a must-do bodyweight strength exercise. Change up your exercise routine the next time you're in the gym by trying the inverted row. It is a good exercise for your core, back, shoulders and arms.

Inverted rows will also re-align your shoulder blades and help prevent slouched shoulder posture.

How to do Inverted Rows:

1. You can do this exercise on a Smith machine. Adjust the bar low to the ground, but not so low that you won't be able to fully extend your arms as you lower your body. Don't let your body touch the ground during the exercise.

2. With your hands slightly wider than shoulder width apart and palms facing out, grab the bar from a lying position on the ground. Keep your heels on the ground. Keep your torso and legs straight throughout the exercise (brace your torso to keep your core tight). Also, keep your head in line with your torso.

3. Lift yourself up until your hands are even with your chest. Lower yourself until your arms are at a 90 degree angle at the elbows. Repeat.

Note: To make this exercise more difficult, put a weighted plate on your chest.

Train hard and smart.

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Mark Dilworth, BA, PES
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  1. Wow, never seen this exercise before, I'm definitely gonna give it a try, though.

    By the way, I got to reading your blog through Twitter, and now it's been almost 30 minutes and I'm still reading. Anyways, I wanted to tell you that I think your writing (and your blog) kicks ass.

    I'm building a resources list on my rowing site, Little River Marine ( We are looking for awesome fitness and exercise blogs to list on it, and yours definitely fits the bill. Would you like to do a link-exchange? I link from my site to yours and vice-versa?

    Let me know,

    Mike C.

    1. Thanks Mike...I will add your site to my blogs.


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