One of our favorite bodyweight exercises for increasing back strength (especially in the often weak and under-utilized mid-back muscles) is the Inverted Row!
More specifically, an overhand-grip Inverted row (using a barbell) done with a few simple tweaks, which we’ve found to make this great bodyweight back exercise much safer, smarter and more effective!
The video below reveals some very cool form tips and an innovative concept we developed, which demonstrates what we feel to be the best way to do Inverted Rows!
Additional Coaching Tips on Inverted Rows exercises and grip variations:
– When we’re doing underhand (more close-grip) inverted rows using a barbell, we don’t use the fat pad as the shoulders and elbows are in a different position, which we’ve found allows you to pull the bar into your ribcage without as much risk of “breaking” our desired form.
– Using a suspension device or rings is also a great option for doing inverted rows. That said, at Performance U, we prefer to use the barbell for the overhand grip option (displayed in the video) when we’re really trying to focus on strengthening the mid-back muscles; we feel use the fat pad provides great feedback for both us and the client.
– We really like using the suspension trainer option for our neutral grip inverted row variations and for our Triple Threat Back Blaster protocol, along with other circuit style options where we string together several pulling exercises back-to-back.
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