Guys get gymnastic rings and at beginner level start at a comfortable distance and do negatives and start from the top and slowly go down to the bottom position until you build the strength to move on to the next level and so on. You can do so much with the rings they pay for themselves. Amazing Video man def checking out more :)
This instruction really helped me. I did my first AthleanX 400 challenges this week, having never done an inverted row before. Watching the videos, I was pulling straight vertically, making it very hard for a beginner. Thanks so much for clearly showing the variations.
According to research the inverted row activates the latissimus dorsi more than a barbell row. Also, it is a good low impact alternative to those who have suffered lower back injuries. I perform a variation to pendlay rows with a leg drive by bringing myself up to an angle that's closer to 45 degrees rather than the 90 degree variation. This has taken complete strain off my lower spine. I also am careful not to go so heavy that I cannot bring the bar all the way to my stomach. I think this row may be more effective as a burn out movement than anything else, which facilitates growth in the lats and in other back muscles. I like that you can simply put on a vest or throw a weighted chain over your stomach region to add difficulty. It certainly is safer than barbell rows.
Good video. I really like these exercise tutorials. It's helpful to have a knowledgeable coach explaining exercises. Jake looks great in Chucks. I typically hate these shoes, simply because they were my only choice as a kid until I wore my mom down to spend the money on a pair of Nike Cortez for me. I find it interesting that the shoes of my childhood made a fashion comeback. I see them all over my strength gym.
Thank you, Darryl! And about your note, Chucks are super popular in the gym due to their minimal heel-to-toe drop and stable midsole/outsole. Basically, they're great for lifting due to their firm nature! - Jake
@@jaswinderupaul1810 Brilliant. Update us in a few weeks. I don't know your fitness level, but a few weeks of rows added loads of muscle to my back, which was previously skinny and had no sculpture at all.
@@goodyeoman4534 Hi thanks Bro! I’ve been training since around 14 now 56! Love the fitness bug resistance training, good diet and sleep is literally the fountain of youth! Weights 3 days a week with cardio on 3 days off! Will definitely do these and let you know
Thanks so much for the video, i used to do this exercice in addition to traditionnal row, on dips bar to replace pull ups cause i cant go to the gym for practical reasons and cant put a pull up bar due to practical reasons too. The tips on how the feet positionning impacts different muscles were so helpful, i do it with straight legs, shoulder width and both with pronated and supinated grip, do you know if the type of grip you use radically changes the movement or is it insignificant ? As well as for the normal barbell row, do you know if pronated or supinated grip makes a huge difference ? And for the width ? Cause i've been trying the barbell row with a quite narrow grip ( basically a little bit down the shoulder width ) and i somehow felt it was hitting the traps and upper lats more. Anyway, great video, and thanks in advance for the answers.
the tip with the squat pad really made it for me! thanks! Would you say this exercise is suited to correct imbalances or should I rather stick to bilateral exercises?
Use an underhand grip for better external rotation. Another thing you can do is buy gymnastic rings and do the ring variation. The stability component of the rowing variation can actually help build stronger more stable rotaror cuffs. Rings also allow you to play with the grip till you find a position that doesn't hurt you.
@@THEDRAWINGSTUDIO1 I use the inverted row at the local park exercise station. I'll try the underhand grip, thanks for the tip. I cant do standard pull ups anymore due to shoulder pain.
How can I achieve this with my bench and barbell rack? My barbell rack doesn't go low enough to do this without a bench. Would I still accomplish this with a bench?
Any tips to avoid neck pain? I need to implement some form tips you mentioned, but I'm not sure if the neck pain is coming from compensating for fatigue or just bad form. When doing them as a finisher exercise until failure it tends to be due to my neck and not back.
It depends on what's going on with your neck.. I have "military neck", meaning I tuck my chin back too far and have very little curvature. As such, inverted rows feel better for me than barbell rows, as they encourage me to extend through my neck and jaw. But, if you have too much curvature in your neck and your head extends forward, you should try barbell rows instead, as this will help strengthen the neck flexors.
@@dodoarks3186 I use 2 chairs and a broomstick...depends on the particular chairs of course, and obviously I need to grip the broomstick right next to where it's supported by the back of the chairs to keep if from flexing too much and probably breaking
@@DuskyPanther13 at the exact moment you were typing this my trusty broomstick broke, lol. I was doing 3 supersets of Inverted rows and chest dips. Just as I was about to start my last 5 dips it snapped. Thankfully it broke on the dips where my feet were 3 inches off the ground and not on the rows...
Is the inverted row with the foot position equal to the hand position the same intensity as the push-up? Or are inverted rows with the body level with the floor without raising the feet equal in intensity to the push-up?
Im trying to increase my pull up reps i only get 2 clean reps max so i do 1 pull up 1 chin up 5negatives and after about 6 sets ill try 3 sets of 10/12 inverted rows my forarms are the limiting factor here 😂 hopefully im getti g closer to more reps and a strong back
I really want to do these with my feet off the floor and feet on a bench, but im just too overweight right now, I can do maybe 8 if I really push myself but my grip gives out
Mark yeah but it’s tough to get the trx bands to be equal resistance on each side. Rings are kind of expensive and don’t want to put them on my ceiling
I suppose excelling at the inverted rows will help you get your chest to the bar in pull-ups if you can already get your chin to the bar, but can't quite get the chest to the bar.
My bw Is 100kg but i'm not strong enough. I can handle hardly 3x8-10 with straight legs and use this as propedeutic for pullups. First goal Is reaching 5x12 Easy. Then adding extra tempo and elevating legs. Meanwhile im training grip strenght. My goal Is a clean pullups in 3-4 months. I love dumbell row but i'm finding easier gaining more strenght with this exercise. I want to be strong at my BW and progressing with barbell and dumbell Is harder for me. Sry, ENG Is not my main lang. :)
its probably because your wrists arent used to that kind of movement. just keep your wrists in a natural position. it'll be fine. if it wont go see a doctor.
Yes! It will change the angle of the pull slightly, but it's no problem. For underhand, set the bar slightly higher to mimic a bent over row and see how that feels, then adjust from there! - Jake
This is Not an easily accessible exercise. Ok if your in the gym sure, but I don't belong to a gym. I don't have a squat rack or Smith machine either. Is there any other way to set this up at home?
I'd suggest using some TRX bands if you have them. If not, here's an article with some other alternatives you might find helpful! barbend.com/inverted-row-alternatives/
Ight I might jus weight too much lol. I tried it and my left bicep feels like it was about to be ripped from the bone. I probably did it wrong though, or I'm jus not strong enough yet
I stopped watching within the first minute. This video pushes the same mistake I just saw in another video - starting with your body in a completely horizontal position. Do you do all your regular row sets with your maximum weight? I don't think so. So, use the Smith machine and start the bar high and WARMUP first. Then, for each succeeding set, lower the bar a notch which lowers your body closer to horizontal. These guys who have been lifting for years forget that most gym goers are BEGINNERS and the inverted row is tougher than it looks. Don't cause the beginners to get discouraged and stop working out.
I just came up on 3 years working out and tried these for the first time today. I had written 20 reps in my routine for these (this B week is lighter weight/high reps), LOL, riiiiight. I got 8-10 reps for 3 sets hahaha. They're definitely harder than they look; after the first set I had to pull my legs in instead of keeping them straight, to get 10 reps. Didn't really feel them in my lats like I did the lat pulldown I had just finished, but hopefully that's just cause I'm new to them. Gonna keep at it.
@@clamum9648 I tried a new exercise (for me) on my new high bar/squat rack - skin the cat. Remember those? You hang from the bar, bring your knees/feet up to your head and through your two arms. Then when you've stretched about as far as you can go, you reverse the movement. Now I don't understand. I can bring my knees to my chest while on the dipping bars. But doing it from a high bar is just impossible. I think it's the rear deltoids that are the weak link. Funny for all the rowing motions I've done that they just didn't work the rear delts the right way for me to be able to do the skin the cat movement. It was so easy when I was in my teens.
Eh? Tons of guys wear them. I do; they're flat bottomed without cushioning, that's the important thing. I got mine cause I liked the look, before I started lifting weights, but they make great weight lifting shoes.
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16-17
For God so hated the world he sent hateful, bigoted Christians to express his hatred through the suffering, misery and genocide they would bring. Deacon Dee 1:1
The dip station works well for inverted rows also
Yep.
Even better IMO, since there’s no bar stopping your path, allowing you to get a more range of motion.
@@gordanshaw7747 Yeah but you can't adjust the height on the dip station
@@herculesv1.247 good point. I put my feet on the head of an adjustable bench to raise the height of my legs.
@@gordanshaw7747 Taking up two equipment pieces over using just the smith machine.
What a clean,crisp, to-the-point and all encompassing video ! Absolutely amazing work man ! Huge kudos !
Great row for back building without lower back stress like a bent barbell. I use a weighted vest for progressive resistance
You broke that down very well. I'm just getting ready to add these and I found this extremely helpful.
What a comprehensive and articulate to the point instructional video. Thank you.
I've tried so many back exercises but this is the only one where I can actually feel my lats after
Guys get gymnastic rings and at beginner level start at a comfortable distance and do negatives and start from the top and slowly go down to the bottom position until you build the strength to move on to the next level and so on. You can do so much with the rings they pay for themselves. Amazing Video man def checking out more :)
This instruction really helped me. I did my first AthleanX 400 challenges this week, having never done an inverted row before. Watching the videos, I was pulling straight vertically, making it very hard for a beginner. Thanks so much for clearly showing the variations.
haha I got here from AthleanX too :D what was your time? I got 16 mins on my latest 400 challenge
@@TheShadow6391 Nice, man. My Monday time was 24:30. But I knew what I was doing on Friday and got 16:52. A whopping 8 seconds to spare, haha
According to research the inverted row activates the latissimus dorsi more than a barbell row. Also, it is a good low impact alternative to those who have suffered lower back injuries. I perform a variation to pendlay rows with a leg drive by bringing myself up to an angle that's closer to 45 degrees rather than the 90 degree variation. This has taken complete strain off my lower spine. I also am careful not to go so heavy that I cannot bring the bar all the way to my stomach. I think this row may be more effective as a burn out movement than anything else, which facilitates growth in the lats and in other back muscles. I like that you can simply put on a vest or throw a weighted chain over your stomach region to add difficulty. It certainly is safer than barbell rows.
Great video , to the point ! Loved it!
Thank you so much! This is such an amazing video with great presentation and quality
This video is superb! Simple and straight to the point
Man, I've been leaving gains on the table by not doing this exercise. I'm gonna correct that very damn soon
Have you started them yet, mate?
Thanks Jake, this video is very helpful. I have to agree, you look great in Chucks, can’t beat the white high tops!
Joe, thank you, my man! - Jake
Omg jake! I'm a huge fan of your new channel, didn't knew you have worked for barbend
Good video. I really like these exercise tutorials. It's helpful to have a knowledgeable coach explaining exercises. Jake looks great in Chucks. I typically hate these shoes, simply because they were my only choice as a kid until I wore my mom down to spend the money on a pair of Nike Cortez for me. I find it interesting that the shoes of my childhood made a fashion comeback. I see them all over my strength gym.
Thank you, Darryl!
And about your note, Chucks are super popular in the gym due to their minimal heel-to-toe drop and stable midsole/outsole. Basically, they're great for lifting due to their firm nature! - Jake
I remember when it was only poor kids that wore them
I use one of those doorframe bar things. Easy to quickly set up. Feet on a foot stool. I'm currently in the 10-12 rep range. Great little exercise.
Good idea!
@@jaswinderupaul1810 Hello mate. Up to 16 reps now! Still doing them.
@@goodyeoman4534 Excellent!
Well done. I will start start today
@@jaswinderupaul1810 Brilliant. Update us in a few weeks. I don't know your fitness level, but a few weeks of rows added loads of muscle to my back, which was previously skinny and had no sculpture at all.
@@goodyeoman4534 Hi thanks Bro!
I’ve been training since around 14 now 56!
Love the fitness bug resistance training, good diet and sleep is literally the fountain of youth!
Weights 3 days a week with cardio on 3 days off!
Will definitely do these and let you know
Damn that was one of the most helpful exercise explanations I've seen.
He knows what's he's talking about very well👍
Thanks so much for the video, i used to do this exercice in addition to traditionnal row, on dips bar to replace pull ups cause i cant go to the gym for practical reasons and cant put a pull up bar due to practical reasons too.
The tips on how the feet positionning impacts different muscles were so helpful, i do it with straight legs, shoulder width and both with pronated and supinated grip, do you know if the type of grip you use radically changes the movement or is it insignificant ?
As well as for the normal barbell row, do you know if pronated or supinated grip makes a huge difference ? And for the width ? Cause i've been trying the barbell row with a quite narrow grip ( basically a little bit down the shoulder width ) and i somehow felt it was hitting the traps and upper lats more.
Anyway, great video, and thanks in advance for the answers.
I use my dip bar at home. Its perfect
I used a extendable pull up bar for mine. Great vidoe.
Great video!! It helped me a lot thanks
Thanks for the great video, I am going to try and add this into my routine. What do you mean by tempo, is that doing it slower or faster?
Awesome, awesome video..extreeeeeemely helpful..thank you very much! This video should have 1.9 million likes
the tip with the squat pad really made it for me! thanks!
Would you say this exercise is suited to correct imbalances or should I rather stick to bilateral exercises?
brilliant explanation
Glad it was helpful!
Very good explanation brother
Have a link for those squat rack arms that you use for the bar and movement?
*Bodyweight inverted rows with an added kettlebell or weight plate* , will this help to build more muscles on Back??
Can you do this neutral grip? With portable dip bars/paralettes?
Yes,probably better on shoulders also.
Single arm inverted to rows and inverted pike rows too!
Should we keep the back retracted during the whole movement? Thanks
Retract at top, protract at bottom.
Just do what feels natural
Should I avoid this if I’ve had shoulder impingement in the past?
Use an underhand grip for better external rotation. Another thing you can do is buy gymnastic rings and do the ring variation. The stability component of the rowing variation can actually help build stronger more stable rotaror cuffs. Rings also allow you to play with the grip till you find a position that doesn't hurt you.
@@THEDRAWINGSTUDIO1 I use the inverted row at the local park exercise station. I'll try the underhand grip, thanks for the tip. I cant do standard pull ups anymore due to shoulder pain.
Great video
Good video. Great instruction. Thank you
Is this same as Australian pullups?
I believe that’s just another name for it. Or so I hear.
Australian pullups target the upper back whereas inverted rows target the middle
Perfect video. helped me a lot!
Super helpful. Thanks a lot.
great video
Great video!
How can I achieve this with my bench and barbell rack? My barbell rack doesn't go low enough to do this without a bench. Would I still accomplish this with a bench?
Should you keep your wrists straight when benching?
What would the actual body weight be for this when you pivot up and down on your feet? I have a very weak back in working on.
I do inverted rows by wrapping towels around my pull up bar.
How would you go about the scapula ? Would you retract your scapula back and down at the start ?
How do you do progressive overload with this?
Any tips to avoid neck pain? I need to implement some form tips you mentioned, but I'm not sure if the neck pain is coming from compensating for fatigue or just bad form. When doing them as a finisher exercise until failure it tends to be due to my neck and not back.
It depends on what's going on with your neck.. I have "military neck", meaning I tuck my chin back too far and have very little curvature. As such, inverted rows feel better for me than barbell rows, as they encourage me to extend through my neck and jaw. But, if you have too much curvature in your neck and your head extends forward, you should try barbell rows instead, as this will help strengthen the neck flexors.
Do they all make or build muscle to make your arm bigger?
Thank you man❤
very gooood!!
thank you
If I am at home, will a bedsheet and a door be sufficient for this exercise? Thanks.
Use a table
@@dodoarks3186 I use 2 chairs and a broomstick...depends on the particular chairs of course, and obviously I need to grip the broomstick right next to where it's supported by the back of the chairs to keep if from flexing too much and probably breaking
@@proverbalizer I used to use a broomstick but it broke without table I use a metal rod now
I used my desk
@@DuskyPanther13 at the exact moment you were typing this my trusty broomstick broke, lol. I was doing 3 supersets of Inverted rows and chest dips. Just as I was about to start my last 5 dips it snapped. Thankfully it broke on the dips where my feet were 3 inches off the ground and not on the rows...
Is the inverted row with the foot position equal to the hand position the same intensity as the push-up?
Or are inverted rows with the body level with the floor without raising the feet equal in intensity to the push-up?
I read this workout is great for beginners to master their first pull ups, is the beginner bended knee variation you did here a good way to do that?
If you are starting out you can also put the bar higher so you are more vertical which makes the exercise easier.
Great video thank you 👏👏
Dricus du Plessis? UFC middleweight champion?
I can't be the first to notice the resemblance.
Great video as well, by the way!
So do you have to touch the bar with your chest to have a full rep or not?
Elbows...tucked in right?
Im trying to increase my pull up reps i only get 2 clean reps max so i do 1 pull up 1 chin up 5negatives and after about 6 sets ill try 3 sets of 10/12 inverted rows my forarms are the limiting factor here 😂 hopefully im getti g closer to more reps and a strong back
I really want to do these with my feet off the floor and feet on a bench, but im just too overweight right now, I can do maybe 8 if I really push myself but my grip gives out
How are you getting on now?
Is there a way to make the bar not move?
I wish there was a sturdy door pull up bar that can turn into an inverted row bar. I'm sick of using bedsheets, tables, etc. to do these lol
@@dylanrobert5802 trx! but discounted trx, or rings to save money
Mark yeah but it’s tough to get the trx bands to be equal resistance on each side. Rings are kind of expensive and don’t want to put them on my ceiling
I suppose excelling at the inverted rows will help you get your chest to the bar in pull-ups if you can already get your chin to the bar, but can't quite get the chest to the bar.
For some rsn my wrists feels a little shock every rep...
Try some workouts for your forearms.
My bw Is 100kg but i'm not strong enough. I can handle hardly 3x8-10 with straight legs and use this as propedeutic for pullups. First goal Is reaching 5x12 Easy. Then adding extra tempo and elevating legs. Meanwhile im training grip strenght. My goal Is a clean pullups in 3-4 months. I love dumbell row but i'm finding easier gaining more strenght with this exercise. I want to be strong at my BW and progressing with barbell and dumbell Is harder for me. Sry, ENG Is not my main lang. :)
You got this! If you have any questions, reach out. - Jake
Thank you! Raza :)
Why my wrist hurts a bit when i am done with this exercise from the first time ?
Awesome video by the way
its probably because your wrists arent used to that kind of movement. just keep your wrists in a natural position. it'll be fine. if it wont go see a doctor.
If I m doing 3 pulls than after practiceing inverted row how many pull ups can I do
Is is a problem if elbows pop out a little
sweet thanks!
#ForceUSAMyRack Looking at getting one of those... when they can ship them here after Covid.
Thanks
Can I use a underhand grip? It's my only option
Yes! It will change the angle of the pull slightly, but it's no problem. For underhand, set the bar slightly higher to mimic a bent over row and see how that feels, then adjust from there! - Jake
Alright!! Thank you so much your content is of pure quality btw👍🏼
This is Not an easily accessible exercise. Ok if your in the gym sure, but I don't belong to a gym. I don't have a squat rack or Smith machine either. Is there any other way to set this up at home?
I'd suggest using some TRX bands if you have them. If not, here's an article with some other alternatives you might find helpful! barbend.com/inverted-row-alternatives/
Ight I might jus weight too much lol. I tried it and my left bicep feels like it was about to be ripped from the bone. I probably did it wrong though, or I'm jus not strong enough yet
Try in a more upright position...raise the height of the bar...You dont need to start horizontal with the floor as a beginner.
maverick: i was inverted. iceman: bullshit!
Pull up 하다가 이거 하면 무게가 약간 아쉬움. 배낭에 원판 넣어서 앞에 메고 4~5RM정도로 무게 맞춰서 하면 PULL UP보다 더 효과 좋은 것 같음.
I stopped watching within the first minute. This video pushes the same mistake I just saw in another video - starting with your body in a completely horizontal position. Do you do all your regular row sets with your maximum weight? I don't think so. So, use the Smith machine and start the bar high and WARMUP first. Then, for each succeeding set, lower the bar a notch which lowers your body closer to horizontal. These guys who have been lifting for years forget that most gym goers are BEGINNERS and the inverted row is tougher than it looks. Don't cause the beginners to get discouraged and stop working out.
I just came up on 3 years working out and tried these for the first time today. I had written 20 reps in my routine for these (this B week is lighter weight/high reps), LOL, riiiiight. I got 8-10 reps for 3 sets hahaha. They're definitely harder than they look; after the first set I had to pull my legs in instead of keeping them straight, to get 10 reps. Didn't really feel them in my lats like I did the lat pulldown I had just finished, but hopefully that's just cause I'm new to them. Gonna keep at it.
@@clamum9648 I tried a new exercise (for me) on my new high bar/squat rack - skin the cat. Remember those? You hang from the bar, bring your knees/feet up to your head and through your two arms. Then when you've stretched about as far as you can go, you reverse the movement. Now I don't understand. I can bring my knees to my chest while on the dipping bars. But doing it from a high bar is just impossible. I think it's the rear deltoids that are the weak link. Funny for all the rowing motions I've done that they just didn't work the rear delts the right way for me to be able to do the skin the cat movement. It was so easy when I was in my teens.
You do realize this video has nothing to do with warm ups and stuff, but on how to do a proper row? You can do all the stuff around it yourself.
You just had to watch the variations so be patient next time
@@dominus6224 Yeah. Imagine if every exercise tutorial contained a warmup section.... People would stop watching.
I get dizzy 😵 I don't know why and how to stop getting dizzy
Press your whole tongue to the roof of your mouth
@@cornstar1253 will it work
Maranantha
Omg i was fucking up so bad
Will inverted rows give you a wider or a thicker back ?
No it will make your back thinner and smaller
6:06
That's how I personally do it, thanks for pointing that specific part out
converse in the gym?
Eh? Tons of guys wear them. I do; they're flat bottomed without cushioning, that's the important thing. I got mine cause I liked the look, before I started lifting weights, but they make great weight lifting shoes.
My neck kinda hurt 😢 idk why
This is hard to do
Yes the fully horizontal is the hardest. You can start out easier by raising the bar so you are more vertical
I Workout at home I get under my dining room table. ..
I'm here cause I have to do it for school and I can only do two before dying
You could try doing eccentric rows for a few weeks? That'll improve your reps
The amount of "folks" in this video
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16-17
For God so hated the world he sent hateful, bigoted Christians to express his hatred through the suffering, misery and genocide they would bring.
Deacon Dee 1:1
Rows are a back exercise and do not work the target the pecs
The pecs are target area to hit on the bar
Great video. Perfect, thank you