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Row (Inverted)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Position a bar in a rack to about waist height. You can also use a smith machine. 2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. 3. Your body should be straight with your heels on the ground with your arms fully extended. The Movement: 1. Begin by flexing the elbow, pulling your chest towards the bar. 2. Retract your shoulder blades as you perform the movement. 3. Pause at the top of the motion, and return yourself to the start position. 4. Repeat for the desired number of repetitions. Tips: • To achieve maximum back development, keep your torso nearly straight during the entire movement. • Maintain a normal curve in your back. Do not arch your back excessively or reach your chest up to meet the bar. Variations: • Placing your feet on an exercise ball during the motion will give you alittle extra kick. • If a bar or Smith-Machine aren't available, try the edge of a table with your body under it.
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