{"id":61993,"date":"2018-04-16T13:57:56","date_gmt":"2018-04-16T17:57:56","guid":{"rendered":"https:\/\/generationiron.com\/?p=61993"},"modified":"2019-04-22T16:30:16","modified_gmt":"2019-04-22T20:30:16","slug":"inverted-row-exercise-guide","status":"publish","type":"post","link":"https:\/\/generationiron.com\/inverted-row-exercise-guide\/","title":{"rendered":"Inverted Row – Exercise Guide"},"content":{"rendered":"

Inverted Row (Middle Back) – Exercise Guide<\/h1>\n

Muscles worked:<\/strong>\u00a0Middle Back<\/h3>\n

Equipment needed:<\/strong>\u00a0None<\/h3>\n
\n

Instructions<\/strong><\/em><\/h2>\n

1.<\/strong> Position a bar in a squat rack at waist height. You could also use a smith machine for the inverted rows.<\/p>\n

2.<\/strong> Take a wider than shoulder width grip on the bar and get into position by hanging underneath the bar.<\/p>\n

3.<\/strong> Place your heels on the floors and keep your body in a straight line with your arms fully extended. This will be your starting position.<\/p>\n

4.<\/strong> Your starting position should look like an inverted pushup stance.<\/p>\n

5.<\/strong> Exhale and start pulling your upper body by flexing your elbows. Pulls your elbows to your sides and retract your shoulder blades as you perform the movement.<\/p>\n

6.<\/strong> Pause and contract your lats when your upper body is 1-2 inches away from the bar.<\/p>\n

7.<\/strong> Return to the starting position while breathing in with a slow and controlled motion.<\/p>\n

8.<\/strong> Repeat for the recommended repetitions.<\/p>\n

\n

Variations\/How To<\/em><\/strong><\/h2>\n

Hammer Grip<\/h4>\n

You can target your back from a different angle by using a neutral grip (palms facing each other). For this, insert safety bars in the squat rack at waist height and grab them to get into position for the inverted rows.<\/p>\n

\n

Alternate Exercises for Inverted Row<\/strong><\/em><\/h2>\n

Dumbbell Row<\/h4>\n

Alternating Kettlebell Row<\/h4>\n

Seated Cable Row<\/h4>\n","protected":false},"excerpt":{"rendered":"

Inverted Row (Middle Back) – Exercise Guide Muscles worked:\u00a0Middle Back Equipment needed:\u00a0None Instructions 1. Position a bar in a squat rack at waist height. You could also use a smith machine for the inverted rows. 2. Take a wider than shoulder width grip on the bar and get into position by hanging underneath the bar. […]<\/p>\n","protected":false},"author":2374,"featured_media":63484,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1811,1807],"tags":[620,110,14822,15038,519],"better_featured_image":{"id":63484,"alt_text":"Generation Iron Exercise Guide 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