Inverted Row Using Suspension System

Differentiation: Mechanics

This variation of an inverted row is unique. Here is how: you hang from suspension straps | with your heels on the floor. This position lowers the amount of body weight that you pull. Using less weight allows you to focus on maximizing the intensity of the contraction in your lats. Maximizing contraction increases their overall definition.

Starting Position

To get into starting position, do this...

1) Locate a power rack.

2) Locate suspension straps.

3) Attach two suspension straps to the rack's top horizontal bar.

4) Grasp the bands' handles.

5) ...with your hands overhand.

6) Lower your body until you are hanging under the straps from the bands' handles...

7) ...with your legs extended.

8) ...and heels on the floor.

9) Your legs and torso should be straight.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you pull your body upward

3) ...until your chest is level with the handles.

4) Hold this position for a count of one second.

5) Then, inhale while you gradually lower your torso...

6) ...until your arms are fully extended.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your core tight during the entire movement.

Keep your head straight with eyes fixed on the ceiling.

Be sure to use your lat muscles, not your biceps muscles to perform this exercise.

Your elbows should flare outward as you pull.

Keep your body straight.

Gear Advice

To perform this exercise, you will need suspension straps. If your gym does not offer suspension straps or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home.

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