Cheat Sheet for BIGGER BACK

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Let’s see the keypoints of the perfect inverted rows

* To get the most out of this exercise, use rings, so you can get the best range of motion and optimal load of your joints.
* Set the rings shoulder width apart. You can do this simply by adjusting the two straps to the length of your forearm, positioning them at a distance between your fingertips and elbows.
* Get in the starting position, grab the rings with a normal grip, including your thumbs and place your legs to an elevated surface.
* Extend your elbows completely, don’t worry, it’s not harmful for the joint. The passive hang is actually decompressing the joint and makes the full range of motion possible, your muscles can contract from the stretched position.
* In the starting position you need to keep your shoulders and scapulas relaxed in passive hang.
* Keep your body straight and tight, squeeze your glutes.
* Keep your head in line with your body, naturally.
* Keep your legs straight, tight and closed or in a slight straddle depending on where you do the exercise.
* From here, first depress, then adduct your scapulas, and pull up yourself in full range of motion with bending your arms right next to your body.
* You don’t have to do the scapula movements separately, you can do them with a continuous motion with the pulling. The point is to depress and adduct them.
* This is how you involve the most muscles in the motion and reach the full range of motion.
* The full range of motion is when you touch the bar, your hands or rings if you do it with rings. To be able to do this, your elbows need to move behind your body.
* In the eccentric, descend with control. You don’t have to do it slowly, but you shouldn’t fall either.
* In terms of the tempo, the goal of the concentric phase is the full range of motion.
* If you are tough, you can hold the upper endpoint for a moment, but don’t let this to compromise the number of your reps.
* Same applies to the eccentric phase as I already mentioned.

These are the key points and the right technique of the inverted rows, which I recommend to do with elevated legs.

You can think about this as the mirror of the push ups. In the lower end-point of the push ups your body is parallel to the ground, and in the upper end-point of the inverted rows, your body is parallel to the ground as well.

If you don’t have the opportunity to do it on an elevated surface, but you have rings for example, do it as close to the ground as possible with straight body.

If doing inverted rows on an elevated surface is too challenging, you can build up the strength by changing the body position in different angles, starting in standing, then in 45 degrees, with bent legs then straight legs, paying attention to the same key points.

In terms of breathing, we usually exhale in the concentric phase and inhale in the eccentric phase, but while doing the inverted rows due to the nature of the movement, you can reverse this, or you can do delayed breathing, and by holding breath, you can do the repetition while maintaining the abdominal pressure.

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Download the app, become a member and get full access:

Google Play Store: https://play.google.com/store/apps/details?id=com.virfortis.gymmethod