Inverted Bodyweight Row and Close Grip Row

Inverted Bodyweight Row

Inverted Bodyweight Row balances the muscles used in a push-up and bench press while strengthening the upper back and shoulder stability

Main Muscle Group - Upper Back
Equipment - Bodyweight
Force Type - Pull
Exercise Type: Strength
Mechanics: Compound
Secondary Muscles: Biceps, Lats
Experience Level: Beginner

Push-Up Jacks Overview
Push up jacks is a variation of the push-up and an exercise used to strengthen the push muscles of the upper body.

The jack portion of the push-up jack will also challenge the core to stabilize the spine.

Inverted Bodyweight Row Instructions
Grasp the bar with arms slightly wider than shoulder-width and palms facing away.
Put your feet out in front of you so that your upper chest is directly under the bar.
Keep your body straight and pull yourself up as far as possible. The bar should come to around upper chest/neck height.
Pause, and then slowly lower yourself back to the starting position.

Repeat for the desired number of repetitions or time

Inverted Bodyweight Row Tips
Keep your body straight throughout the exercise, don't sag or hip thrust
Pause at the top of the movement and squeeze your shoulder blades together.
Lower yourself slowly - don't allow your body to drop.

Close-grip Inverted Row
This exercise is focused on the back and shoulders.

Main Muscle Group - Upper Back
Equipment - Bodyweight
Force Type - Pull
Exercise Type: Strength
Mechanics: Compound
Secondary Muscles: Shoulders, Biceps, Lats
Experience Level: Beginner

Close-grip Bodyweight Row Instructions
Grasp the bar with arms shoulder-width or closer and palms facing away.
Put your feet out in front of you so that your upper chest is directly under the bar.
Keep your body straight and pull yourself up as far as possible, goal is chest touching the bar. The bar should come to around upper chest/neck height.
Pause, and then slowly lower yourself back to the starting position.

Repeat for the desired number of repetitions or time

Inverted Bodyweight Row Tips
Keep your body straight throughout the exercise, don't sag or hip thrust
Pause at the top of the movement and squeeze your shoulder blades together.
Lower yourself slowly - don't allow your body to drop.