Weekly Training Tip #11 - Inverted Row

Targeted Muscles: upper back, rear deltoids, traps, latissimus dorsi, biceps.

Inverted rows are a body weight horizontal pulling exercise. Implementation of inverted rows are beneficial for adding volume to the upper back as well as the other listed engaged muscles. When performing the exercise, focus on the athlete pulling their shoulder blades together and pulling their chest to the bar; the bar should contact at mid chest level. Because it’s a body weight exercise, it is a good starting point in any strength and conditioning program to build base strength and movement patterns with athletes in season and off season. This is an exercise that is suitable for beginners as well as advanced athletes. It is a great precursor to barbell row. To modify the movement, the athlete can bend their knees while maintaining a straight line from knees to shoulder. Progress an athlete over the extent of the training block by extending their knees a little more each time until they can perform the desired set and reps while keeping their body in a straight line.

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