#a deadlift is where you bend at the waist and pick up a barbell off the floor stand up straight and then put it back down again

[parksrway]

To brighten your day, imagine, Paya, Koko and Cottla are able to help each other exercise in this way;

-Paya holds a wooden plank over her shoulders to deadlift

-Koko and Cottla stand on the plank to serve as weights and practice balancing

Koko and Cottla are Paya and Sheik's personal workout assistants (aka the weights) and they both teach them little easy exercises too when they want to participate

[worldofsupermusclewomen]

WENDY AND THE BIKERS

Disclaimer

I do not own copyright on any character or real person mentioned here in. If any copyright owner or actual person is unhappy with me, let me know and I shall correct at once.

Inspiration for this character:

www.google.com/searchq=wendy+m…

McWendy as she likes to call herself is in the gym with her two boyfriends. Two big strong guys, both over 6’6” tall and strong. They both compete in strong man and bodybuilding competitions. McWendy is shorter at 5'5", but is a tough female powerhouse to the extreme.

Her boyfriends are doing deadlifts with huge barbells with 500 pounds on them. When they have maxed out their reps, she strides over in her tiny workout outfit, bends down and grabs a barbell in each hand, and stands. With a grunt, she curls the left, a bicep curl with 500 pounds, down and then the right, grunt, grunt, grunt. 500 pound barbell curls, until at 23 reps she drops the weights, and starts to flex.

McWendy moves to the leg press machine, loaded up with 2,000 pounds and positions herself underneath the weight. Her boyfriends move in to position behind the weights. She adjusts herself, places her feet on the plate, pulls her little bottoms up on her thick ass, the front slipping into her lips leaving nothing to the imagination. She starts to press up with her legs, frankly making it look easy. After a few reps she nods to her boyfriends who start pushing down on the weights, against her lift, with all their strength. It makes her work harder, but does not stop her from completing another 10 reps.

The arousal in her boyfriends is obvious, with huge bulges pulling at their pants. They both move forward, and one stands between her legs pushing them apart. He gives a hard slap to her lips visible through her clothes, she squeals with delight. He moves his crotch over hers, and starts rubbing his thick, long, hard shaft up and down against her.

The other boyfriend removes his pants and climbs onto the machine, over her upper torso. His ass towards her face, he sits down, putting all his weight on her chest, and he rises and falls as she breathes, as McWendy lifts him with her pecs, with every breath. Then he lifts himself up, placing one hand on her abs, shifting back until he puts his thick dick into her mouth.

The guy between her legs strips naked, and slams his rod into her lips, pushing against her tiny pants until they rip and he enters, straight in and up, all 9 inches. Both guys start to pump fast and hard, sweat running off and down the three lean, hard and ripped bodies. Her mouth is taking a pounding, but she revels in the discomfort and sensation. Her muscular pussy is being slammed, starting to involuntary react, tightening, getting wetter. Then all 3 cum at once, and she smiles as she orgasms and takes two loads.

McWendy, says 'more, come on; turn it up guys you know what I like'. With that they start to punch her abs in a well-practiced rhythm, punch after punch, McWendy feeling no pain, rather arousal, juices flowing again. They keep it up for minutes, punching harder; she grabs the steel frame of the bench. The punching continues, there is a little redness developing in her cut abs. Her body starts to convulse, the steel gives, bends in the tightening grip of her hands. Then she cums again, again, and looks very content, with a big smile on her face.

In the shower, all 3 of them are cleaning each other, and fucking a few more times, one of the guys asks 'McWendy, you are up for a crazy challenge? I found a real rough place with hard men and women looking for any excuse for a fight?' She replies 'always, let’s do it'

Later that night the three of them get out of a car, 40 miles outside of town at a run down, closed up diner. McWendy asks 'what is this', and her boyfriend replies 'this is the secret meeting place of very rough, very tough bike and crime gang. You have to able to bench 500lbs just to apply to join. He leads them around the back where there is a line of bikes. He says 'right through that door'. McWendy is wearing 3" inch leather boots up to her knees, held tight around her calves by their bulging size, with a skirt that does not even cover her bulging buttocks, and a black leotard, high up between her cheeks and stretched thin over her pecs, so tight you can make out her abs. She walks over to a large bike, picks it up and places it across her shoulders. She strides to the heavy metal door, and with one kick sends it flying off its strong hinges. She marches into the diner, bike across her shoulders.

A small group of men and women look at her. The smaller ones amongst them are built like Schwarzenegger, the rest are bigger, all in leather bike gear. She presses the bike over her shoulders, holds it there for a minute then throws it down so hard it bounces a few inches off the floor.

A tall woman walks up to her. This woman looks like if she entered a strong woman, no strong man competition she would win every time. 'Bitch, if you want to join the gang, trashing my bike was not the way to do it'.

She punches McWendy across the jaw, turning McWendy's head, clearly hurting. But she just looks the biker in the face and gives a little smile. One of the guys tosses a chain over, and the female biker wraps the heavy chain around her hand. She pulls her oily muscular arm back, and slams a chained fist straight into McWendy's abs. McWendy gives a little gasp, bends a little, then straightens and does the smile again. The biker is furious and swings her chained fist at McWendy's head, but she catches her fist in one hand, stops her, holds her as the biker pushes hard. McWendy gives the little smile and tightens her grip. The biker yells in pain as her fingers are broken beneath the chains, beneath McWendy's powerful crush.

McWendy pulls back her free arm, and slams a fist into the women's face holding nothing back. The biker spins and drops. Out cold, blood trickling from her face.

One of men approaches McWendy, his thighs look like they might be thicker than McWendy’s waist, and his bicep bigger around than her thigh. He picks up the bike she brought in and lifts it with one hand.

He throws the bike into McWendy, and it slams into her torso knocking her back, down and sliding across the floor with the heavy bike resting on her chest. She throws the bike off simply by flexing her chest, then stands and picks it up in two hands. She approaches the man who takes hold of the other side of the bike, and the two lock-up trying to push the other back. Their leg muscles flex and bulge as they appear to be a match, McWendy’s glutes lift, rising as they harden to the challenge.

‘Damn, you are strong’ says McWendy, who flexes everything in a hard forward push, arms, pecs, abs, glues, thighs, quads, calfs, they all work together, but the guy is only moving back slowly. In fact the bike is giving out first, starting to crush between them, steel compressing, the engine being crushed, parts falling off. Until there is virtually nothing between the two of them.

He tosses the bike aside and steps forward wrapping his arms around McWendy’s chest, and then he lifts her off the ground and starts to squeeze in a bear hug. He tries to crush her, her arms trapped inside his, but McWendy starts to laugh at him. He can feel her chest, which should be struggling to expand for air, is moving his arms out with every laugh, with every intake.

‘I will show you a crush’ says McWendy. She brings her arms up into a monster bicep bulge, effortlessly breaking his hold. McWendy, slams the heel of one foot into his knee and he falls down onto that knee. She moves forward and places just her right arm around his head. Then she brings her hand in closer to her chest, making that bicep heave into a hard round ball, causing him pain. He starts slamming punches into her abs with no effect.

McWendy tightens further, and his skull literally starts to crush, blood starts to run from his nose. In a panic he punches her crotch, which brought a little jolt of reaction from her, but no release. He grabs her pussy through her clothes, finds her clitoris and takes it between his thumb and first finger. McWendy raises an eyebrow and looks down at him, ‘This has gone too far for foreplay and sex now hunny, sorry’ she says. With that he squeezes and twists, knowing his life is on the line, he pulls like when he pulls bolts clean out of metal plates without undoing the nut, but she just starts to get wet, enjoying herself.

The last remaining man approaches the two of them, and he kicks McWendy’s legs out sending her down onto her back. ‘You got the right idea he screams, get that skirt and panties off’ he yells to the first man. McWendy lays still wanting to see where this is going. They pull off her clothes, and the first man twists and pulls on her clit, then the other takes a big hot cigar from his mouth and says ‘hold it’. With that he stops pulling on her clit, and the guy pushes the hot cigar end into it. McWendy lets out a big moan, moan of joy and pleasure. ‘Oh my god’ she screams ‘why I have not tried this before? MORE’.

The guy slams the whole cigar into her cunt and looks at his fellow gang member, neither knowing what to do. McWendy, still laying down puts her legs around them both. Not long enough to wrap around, but strong enough to hold them anyway, and she starts to squeeze. Immediately both start to scream in agony, wriggling, resisting, pushing against her thick thighs, 1 each, two arms to each thigh, but they do not budge. First their ribs crack, then their breathing stops, and only then does she release her legs.

The remaining person, a woman, strips down to her sports bra and thong panties. She takes a karate stance, causing her significant muscles to flex.

As Wendy stands, and turns towards her, she moves, moves fast, too fast for Wendy. She lands numerous blows and kicks. McWendy is not hurt by these, but is slowly moving back with each impact. When her back hits a wall she figures it is time to act, and charges at her opponent, knocking her down.

McWendy raises her right foot and slams it into her opponents abs. There is a loud cracking noise, and you cannot tell if it is ribs or floor boards, but the woman goes through the floor into the basement below, unconscious.

Everyone else in the Diner backs away and leaves. McWendy turns to her boys and says 'nice find, but now I need some serious fucking'

[onlymorelove]

Fic: see how deep the bullet lies (1/1)

Title: see how deep the bullet lies (1/1) Fandom: Timeless Ships: Wyatt Logan/Garcia Flynn pre-slash, though I suppose you could choose to read it as Gen. Rating: PG-13 or T Notes: Written in response to the following prompt from @timeless-fanfic-prompts : “Am I dead?” “No, but you’re going to wish you were.”  Summary:  Wyatt Logan is a simple man from Texas who hates puzzles, absolutely detests them, and knows better than to ever ask dangerous questions like “Why?” (Set in Season 2.) Warnings: for mentions of past abuse.

If you read this, thanks. Feedback is treasured; constructive criticism is welcomed.

Read below the cut, @ FF.net, or on AO3. Rating: T Tagging @extasiswings.

It’s Friday evening and they don’t have a mission because for once, Rittenhouse isn’t trying to upend history as they know it. (Well, of course it is, but the alarms signaling that Emma’s taken the Mothership out again remain blissfully silent.) This means that Wyatt doesn’t need to be at Mason Industries. And yet, there he is at the office on his day off, minus Rufus’s constant flow of comforting chatter and Lucy’s soft eyes that see too much but still not enough.

Apart from the intense nausea that still claws itself up from his gut to his throat every damn time he rides the Lifeboat, one perk of his latest gig is the small on-site gym. That’s where Wyatt is now.

He rolls his shoulders back, scrubs his damp palms on his shorts, and thinks, One more set. He needs to know he’s hit the weights hard enough that he’ll sleep that night—instead of seeing Jessica’s blue eyes following him in the darkness as the red numbers on his bedside clock frogmarch on toward dawn.

Whenever he reaches out a hand to touch Jessica, she shakes her head and retreats.

(The sleeplessness messes with his head, and on some nights he talks to Jessica, carrying on full conversations with her. “Jess, am I dead?” he asks her on occasion, unsure what he wants her answer to be. That should probably scare him. It doesn’t.

She tilts her head, long sunshine hair unfurling like a flag down over her bare shoulder as she leans over his pillow and watches him, lips tipped in a smile that holds no threat, only sadness. “No, but you’re going to wish you were.”

Jessica’s right; sometimes he does.

She always knew him better than he knew himself.

He never tells anyone.

He doesn’t need a shrink and a psych eval to tell him what he already knows: He’s splintering from the inside out.)

One last set of stiff-legged deadlifts and he’ll be finished for the day. Lucky for him, the last set is the toughest.

Wyatt’s gaze definitely doesn’t drift across the length of the small gym to the only other person working out there: a tall, lean man running at a medium pace on a treadmill, his long legs taking him nowhere. Garcia Flynn. (Hint: his eyes absolutely do not linger on the blotches of sweat that have filtered from Flynn’s skin to the fabric of his shirt, turning parts of the gray tee nearly black. What? They don’t. Furthermore, Wyatt doesn’t wonder if his cotton-covered skin smells like salt or gun oil or—)

They work together now, on the same team. Wyatt doesn’t like it, but like doesn’t enter the delicate equation; he’s got his orders. While their numbers are symmetrical, the ease and understanding that he, Rufus, and Lucy had fumbled their way into is gone with Flynn’s addition.

Two plus two equals four, sure; in their case, though, it’s more like three plus one, and the plus one makes everything uncomfortable and just…difficult. Which makes sense because he and Flynn have tried to kill each other. Who can blame them for any lingering awkwardness? Either they’ll get over the hump or they won’t.

Is Wyatt sure which one he’s rooting for? Ha. No. But Flynn’s an itch he just can’t scratch.

So no, he does not study Flynn and ask himself what convoluted thoughts churn through his head and what, exactly, he’s running from or toward. Because Wyatt Logan is a simple man from Texas who hates puzzles, absolutely detests them, and knows better than to ever ask dangerous questions like “Why?”

Wyatt pinches the bridge of his nose and scuffs the sole of his shoe on the cushioned gym flooring. He shakes his head, a sigh leaking out. Focus, Logan, snaps the voice in his head. But the voice crackling like static in his ear isn’t his own. It cuts like a cat o'nine, gruff with exasperation and rich with an accent he can taste in the back of his mouth and—

Shut it down.

This time he does. He bends down and curls his hands around the barbell, feels the life-beaten skin of his palms absorb the crosshatch pattern etched into the metal, then stands. With his knees slightly bent, he pushes his hips back and lets his arms slide the bar closer to the floor, just until he feels a bittersweet burn and a pleasure-pain stretch in his hamstrings. Slowly he reverses, returning to a standing position. He deadlifts again and again, not bothering to count reps anymore, until his legs shake like leaves on a storm-blown tree rooted deep in a West Texas hill, and his breath stutters, and the man across the room, the one directly in his line of sight, fades into a meaningless blur.

(Or so Wyatt tells himself.)

Tonight he’ll sleep.

Wyatt showers after his workout, allowing the hot water to dominate his body until he’s not a person or even a soldier anymore, just a collection of wet skin and slowly tightening muscles.

He’s dry and dressed, seated on a bench in the locker room, about to shove his freshly-socked feet into his shoes, when his phone pings with a message.

He picks the phone up from the bench and peers at it. It’s a text from Rufus. Drinks at Jake’s at 7:30?

Without thinking too hard about it, he taps out a fast reply. Nah. Not tonight. Tired.

You sure? Lucy’ll be there.

Wyatt huffs a laugh and cracks his knuckles before responding. I’m sure. Brunch at Doc’s Diner tomorrow at 11:30?

Done. Good night, man.

See ya, Rufus.

The phone tips back on the bench, and Wyatt digs through his duffel bag for his car keys. He fumbles them; they slip from his fingers and hit the tile floor with a clink. After he snags them from the floor, he glances up and finds Flynn standing a few feet away in front of the wall of blue lockers across from him. A white towel curls around his waist, leaving his back bare. Wyatt sucks in a breath and returns his gaze to his bag, only to discover his brain has lost all control of his eyes, which keep wanting to flick back to Flynn. Shoulders hunched, he ducks his head and hazards a furtive look. Eyes wide, Wyatt looks and looks and can’t look away from the network of pale scars crisscrossing the width of the other man’s back. The scars, they’re old, judging by their color—white. Something painful and hot rises in Wyatt’s stomach. He swallows it back.

“See something you like, Logan?” Flynn asks, turning to face him, one eyebrow angled up in that way that Wyatt hates. A sarcastic smile lurks around the borders of Flynn’s mouth, and Wyatt hates it. He fucking loathes that smile that’s anything but a smile. He wants to wipe it off his face with his fist or with his—

Wyatt flinches like he’s been hit. The blood rises in his face, thick and hot, but somehow he summons a smirk. He has to play the game right. “You wish.” Clearing his throat, he zips his bag shut and swings himself up from the bench, intent on leaving as quickly as he can. But he has to pass right by Flynn to get to the door that leads out of the locker room. Keep walking. Keep walking.

His feet stop listening when he’s three feet away from Flynn. The question flies from his mouth before he can capture and cage it like he should: “What happened to you?”

Flynn has his pants on now. At Wyatt’s question, he takes the towel he’s slung over his shoulder and tosses it on the bench. His brow furrows and his green eyes narrow. “You’ll have to be more specific.”

Wyatt ignores Flynn’s naked chest and meets his gaze head-on. “Your back.” He taps his own back with his index finger. “The scars. What happened to you?”

They stare at each other, locked in silence for so long that Wyatt thinks for sure Flynn won’t answer. Water drips from one of the showers, the sound echoing lightly. Something flickers behind Flynn’s green eyes. Then he blinks twice, and it’s gone. “My father,” Flynn replies. He swipes a hand over his mouth and down the faint stubble stippling his chin. “My father happened.”

Remembering the weight of his own father's fists, that ugly sensation tightens Wyatt's stomach again. Sorry. There's a confusing maelstrom of feelings spinning inside him and he doesn't feel capable of separating it into its components right then. “Oh,” is all he says, pushing his hands into his front pockets. He coughs, just to give himself something to do. “So, uh, me, Rufus, and Lucy, we’re meeting for brunch tomorrow at 11:30.” He rocks back on his heels. His cheek itches, so he scratches it. “Do you want to join us?” It’s a terrible idea, of course it is, and he regrets the offer as soon as it’s out his mouth.

Flynn laughs, the sound echoing like gunshots off all the metal and tile in the empty locker room. “This doesn’t change anything. Don’t feel sorry for me. That would be a mistake.” He pulls a black shirt over his head, covering his chest and the marks on his back that Wyatt wishes he could un-see. “No, I don’t want join you for brunch.” The last word is emphasized by a nasty smile that raises the tiny hairs on the back of Wyatt’s neck.

Wyatt eyes the faint stripe of warm color running along Flynn’s cheekbones. He shrugs. “You’re an idiot,” he says, but the words lack any real heat.

Flynn mutters something Wyatt’s ears don’t quite catch.

His stomach rumbles and Wyatt starts walking again.

“Don’t tell them.”

The words are quiet, but Wyatt hears them anyway. The “please” goes unspoken, but Wyatt hears it anyway. He doesn’t need to ask who the “them” is. He pauses in the doorway but doesn’t glance back over his shoulder. “I won’t,” he says. I’m sorry, even if you won’t believe me, he thinks but doesn’t say.

Sleep finds him in his bed that night, but Jessica does not. In his dreams, Wyatt stumbles through a labyrinth of winding white paths that don’t lead anywhere. Green eyes watch him without blinking. A familiar voice carried on the wind whispers, “Focus, Logan.” When he wakes the next morning, his mouth tastes gritty with Afghan sand. His head echoes with these words: “Don’t tell them.”

[fitnetpro]

Strength Training 101: Inverted Rows

When I go to the gym, I try to keep things as simple and efficient as possible.

I’m a huge supporter of pull ups and chin ups, as those are the exercises that are a great test of somebody’s fitness level.

There’s just something inherently badass about being able to lift up your entire body, which is why competitions like Ninja Warrior require ridiculous back and bicep strength.

I know many people reading this article could be just getting started with fitness training, and doing a pull up seems like an absolute impossibility.

That’s okay! I’d guess that 80% of this country probably can’t do a pull up either, so don’t beat yourself up too much.  Just because you can’t do a pull up now doesn’t mean you shouldn’t work out your back.

We HAVE written a resource on how to get your first pull-up here, but let’s start with the steps before that!

I have just the exercise for you instead: the bodyweight row! It’s a great exercise you can work on as you start to delve deeper into the wonderful world of strength training!

The Bodyweight (Inverted) Row

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.  In fact, it’s a question I get all the time in emails, so I figured I’d add it to the repertoire of explained exercises here on Nerd Fitness.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.

You’ve probably heard of the regular barbell row.  You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or not give you a great workout!

Luckily, the inverted row takes care of all of that.  You get to use your body weight, and there’s no extra stress on your back.  As an added bonus, you get a decent core workout too.

This exercise has been referred to as the reverse bench press, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.  Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between.  If you’ve been doing just pushups and bench presses, you need to start doing an equal amount of work with your back to stay in balance and away from injury.

If you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows to eventually do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people at the end).  You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip (palms facing AWAY from you).

Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down.

If you’re still struggling and they’re too difficult, it’s okay.  We just need to back up a few steps.  Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher and your body higher, it takes more of your body weight out of the equation.  As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Some tips and tricks:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button.  Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine.  Your body should be a straight line the whole time, and the only thing moving is your arms

Think of pulling your shoulder blades together at the top of the exercise.

GO all the way. Don’t half-ass it.  Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When should you do this exercise:

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.  I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows).  Here’s a sample two day split for me:

Day 1: Squats, bench press, inverted rows, dips

Day 2: OFF

Day 3: Deadlifts, Overhead Press, Pull Ups (or chin ups), Planks (Floor Swipes).

Day 4: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.  If you can’t do dips on Day 1, you can do pushups.  If you can’t do pull ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

If you are doing this on your own, but are overwhelmed and confused about strength training, I know how that feels. It can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Our coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

What if I don’t have access to a gym?

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  Try these few things for example:

Get a really thick wooden dowel or pipe, something strong enough to support your weight.  Lie it across two of your kitchen chairs, and then lie down underneath it.  Make sure its sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back).  Be very careful with this one.  Lie underneath your table so your head and shoulder are sticking out above it.  Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).  Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing.  Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too.  If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table.  You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

PPS: Looking for more specific instruction? I’ll again remind you of our 1-on-1 Online Coaching Program! Your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan (with rows) that’s specific to not only your body, but also to your schedule and life.

###

Strength Training 101: Inverted Rows published first on http://fitnetpro.tumblr.com/

[joshuabradleyn]

Strength Training 101: Inverted Rows

When I go to the gym, I try to keep things as simple and efficient as possible.

I’m a huge supporter of pull ups and chin ups, as those are the exercises that are a great test of somebody’s fitness level.

There’s just something inherently badass about being able to lift up your entire body, which is why competitions like Ninja Warrior require ridiculous back and bicep strength.

I know many people reading this article could be just getting started with fitness training, and doing a pull up seems like an absolute impossibility.

That’s okay! I’d guess that 80% of this country probably can’t do a pull up either, so don’t beat yourself up too much.  Just because you can’t do a pull up now doesn’t mean you shouldn’t work out your back.

We HAVE written a resource on how to get your first pull-up here, but let’s start with the steps before that!

I have just the exercise for you instead: the bodyweight row! It’s a great exercise you can work on as you start to delve deeper into the wonderful world of strength training!

The Bodyweight (Inverted) Row

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.  In fact, it’s a question I get all the time in emails, so I figured I’d add it to the repertoire of explained exercises here on Nerd Fitness.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.

You’ve probably heard of the regular barbell row.  You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or not give you a great workout!

Luckily, the inverted row takes care of all of that.  You get to use your body weight, and there’s no extra stress on your back.  As an added bonus, you get a decent core workout too.

This exercise has been referred to as the reverse bench press, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.  Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between.  If you’ve been doing just pushups and bench presses, you need to start doing an equal amount of work with your back to stay in balance and away from injury.

If you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows to eventually do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people at the end).  You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip (palms facing AWAY from you).

Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down.

If you’re still struggling and they’re too difficult, it’s okay.  We just need to back up a few steps.  Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher and your body higher, it takes more of your body weight out of the equation.  As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Some tips and tricks:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button.  Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine.  Your body should be a straight line the whole time, and the only thing moving is your arms

Think of pulling your shoulder blades together at the top of the exercise.

GO all the way. Don’t half-ass it.  Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When should you do this exercise:

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.  I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows).  Here’s a sample two day split for me:

Day 1: Squats, bench press, inverted rows, dips

Day 2: OFF

Day 3: Deadlifts, Overhead Press, Pull Ups (or chin ups), Planks (Floor Swipes).

Day 4: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.  If you can’t do dips on Day 1, you can do pushups.  If you can’t do pull ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

If you are doing this on your own, but are overwhelmed and confused about strength training, I know how that feels. It can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Our coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

What if I don’t have access to a gym?

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  Try these few things for example:

Get a really thick wooden dowel or pipe, something strong enough to support your weight.  Lie it across two of your kitchen chairs, and then lie down underneath it.  Make sure its sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back).  Be very careful with this one.  Lie underneath your table so your head and shoulder are sticking out above it.  Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).  Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing.  Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too.  If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table.  You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

PPS: Looking for more specific instruction? I’ll again remind you of our 1-on-1 Online Coaching Program! Your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan (with rows) that’s specific to not only your body, but also to your schedule and life.

###

https://ift.tt/2EEg83S

[albertcaldwellne]

Strength Training 101: Inverted Rows

When I go to the gym, I try to keep things as simple and efficient as possible.

I’m a huge supporter of pull ups and chin ups, as those are the exercises that are a great test of somebody’s fitness level.

There’s just something inherently badass about being able to lift up your entire body, which is why competitions like Ninja Warrior require ridiculous back and bicep strength.

I know many people reading this article could be just getting started with fitness training, and doing a pull up seems like an absolute impossibility.

That’s okay! I’d guess that 80% of this country probably can’t do a pull up either, so don’t beat yourself up too much.  Just because you can���t do a pull up now doesn’t mean you shouldn’t work out your back.

We HAVE written a resource on how to get your first pull-up here, but let’s start with the steps before that!

I have just the exercise for you instead: the bodyweight row! It’s a great exercise you can work on as you start to delve deeper into the wonderful world of strength training!

The Bodyweight (Inverted) Row

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.  In fact, it’s a question I get all the time in emails, so I figured I’d add it to the repertoire of explained exercises here on Nerd Fitness.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.

You’ve probably heard of the regular barbell row.  You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or not give you a great workout!

Luckily, the inverted row takes care of all of that.  You get to use your body weight, and there’s no extra stress on your back.  As an added bonus, you get a decent core workout too.

This exercise has been referred to as the reverse bench press, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.  Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between.  If you’ve been doing just pushups and bench presses, you need to start doing an equal amount of work with your back to stay in balance and away from injury.

If you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows to eventually do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people at the end).  You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip (palms facing AWAY from you).

Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down.

If you’re still struggling and they’re too difficult, it’s okay.  We just need to back up a few steps.  Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher and your body higher, it takes more of your body weight out of the equation.  As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Some tips and tricks:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button.  Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine.  Your body should be a straight line the whole time, and the only thing moving is your arms

Think of pulling your shoulder blades together at the top of the exercise.

GO all the way. Don’t half-ass it.  Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When should you do this exercise:

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.  I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows).  Here’s a sample two day split for me:

Day 1: Squats, bench press, inverted rows, dips

Day 2: OFF

Day 3: Deadlifts, Overhead Press, Pull Ups (or chin ups), Planks (Floor Swipes).

Day 4: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.  If you can’t do dips on Day 1, you can do pushups.  If you can’t do pull ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

If you are doing this on your own, but are overwhelmed and confused about strength training, I know how that feels. It can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Our coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

What if I don’t have access to a gym?

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  Try these few things for example:

Get a really thick wooden dowel or pipe, something strong enough to support your weight.  Lie it across two of your kitchen chairs, and then lie down underneath it.  Make sure its sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back).  Be very careful with this one.  Lie underneath your table so your head and shoulder are sticking out above it.  Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).  Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing.  Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too.  If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table.  You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

PPS: Looking for more specific instruction? I’ll again remind you of our 1-on-1 Online Coaching Program! Your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan (with rows) that’s specific to not only your body, but also to your schedule and life.

###

https://ift.tt/2EEg83S

[almajonesnjna]

Strength Training 101: Inverted Rows

When I go to the gym, I try to keep things as simple and efficient as possible.

I’m a huge supporter of pull ups and chin ups, as those are the exercises that are a great test of somebody’s fitness level.

There’s just something inherently badass about being able to lift up your entire body, which is why competitions like Ninja Warrior require ridiculous back and bicep strength.

I know many people reading this article could be just getting started with fitness training, and doing a pull up seems like an absolute impossibility.

That’s okay! I’d guess that 80% of this country probably can’t do a pull up either, so don’t beat yourself up too much.  Just because you can’t do a pull up now doesn’t mean you shouldn’t work out your back.

We HAVE written a resource on how to get your first pull-up here, but let’s start with the steps before that!

I have just the exercise for you instead: the bodyweight row! It’s a great exercise you can work on as you start to delve deeper into the wonderful world of strength training!

The Bodyweight (Inverted) Row

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.  In fact, it’s a question I get all the time in emails, so I figured I’d add it to the repertoire of explained exercises here on Nerd Fitness.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.

You’ve probably heard of the regular barbell row.  You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or not give you a great workout!

Luckily, the inverted row takes care of all of that.  You get to use your body weight, and there’s no extra stress on your back.  As an added bonus, you get a decent core workout too.

This exercise has been referred to as the reverse bench press, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.  Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between.  If you’ve been doing just pushups and bench presses, you need to start doing an equal amount of work with your back to stay in balance and away from injury.

If you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows to eventually do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people at the end).  You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip (palms facing AWAY from you).

Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down.

If you’re still struggling and they’re too difficult, it’s okay.  We just need to back up a few steps.  Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher and your body higher, it takes more of your body weight out of the equation.  As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Some tips and tricks:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button.  Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine.  Your body should be a straight line the whole time, and the only thing moving is your arms

Think of pulling your shoulder blades together at the top of the exercise.

GO all the way. Don’t half-ass it.  Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When should you do this exercise:

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.  I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows).  Here’s a sample two day split for me:

Day 1: Squats, bench press, inverted rows, dips

Day 2: OFF

Day 3: Deadlifts, Overhead Press, Pull Ups (or chin ups), Planks (Floor Swipes).

Day 4: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.  If you can’t do dips on Day 1, you can do pushups.  If you can’t do pull ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

If you are doing this on your own, but are overwhelmed and confused about strength training, I know how that feels. It can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Our coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

What if I don’t have access to a gym?

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  Try these few things for example:

Get a really thick wooden dowel or pipe, something strong enough to support your weight.  Lie it across two of your kitchen chairs, and then lie down underneath it.  Make sure its sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back).  Be very careful with this one.  Lie underneath your table so your head and shoulder are sticking out above it.  Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).  Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing.  Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too.  If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table.  You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

PPS: Looking for more specific instruction? I’ll again remind you of our 1-on-1 Online Coaching Program! Your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan (with rows) that’s specific to not only your body, but also to your schedule and life.

###

https://ift.tt/2EEg83S

[anamorales]

How to Do a Bodyweight Row or Inverted Row

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your workout routine is a great idea!

This is one of our favorite exercises to program for our Online Coaching Clients, and we use this exercise as a stepping stone to help people get their first pull-up!

A custom workout program designed for your goals. Learn more:

When you do proper bodyweight rows, you build strength and muscle in your back, your biceps, your forearms, your grip, and even your core.

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

What is an inverted row or bodyweight row?

How to do an inverted bodyweight row properly (with video).

How to progress with inverted bodyweight rows.

When should I do inverted rows in my workout?

How to do bodyweight rows at home with your kitchen table.

Before we jump in, if you’re looking for ways to do inverted rows in your very own home, we have an adventure in Nerd Fitness Journey that will help you do just that!

Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). You can test-drive it for free right here:

What is an Inverted Bodyweight Row?

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]

To-may-to, To-mah-to.[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

And there was much rejoicing. 

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: 

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

All of your back muscles

Your biceps

Your forearms

Your grip

All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add into your routine until you can do a full pull-up.

When we created our pull-up adventure in Nerd Fitness Journey, we start off by teaching rows. If you want, you can try the app right now for free:

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a no-gym variation here): 

How to do an inverted row or bodyweight row:

Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).

Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with proper form.

If this movement is TOO difficult, no big deal, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row with explanation:

Here are some tips and tricks for doing a proper inverted bodyweight row:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.

Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!

GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

Need help getting better at bodyweight rows? Let our coaches check your form!

How to Progress with Inverted Bodyweight Rows

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem! Five alternatives!!”

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

#5) Elevated Inverted Row 

If you place your feet in the air, you’ll make this exercise even tougher:

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

When Should I Do Inverted Bodyweight Rows?

If you are building your own workout plan, you can mix Inverted Bodyweight Rows in wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two day split for me:

Day A: Squats, bench press, inverted rows, dips

REST DAY: OFF

Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).

REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

If you can’t do dips on Day 1, you can do push-ups.

If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):

HOw to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Warning, don’t pull the table over with you, and make sure you don’t break the thing!

PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.

Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Don’t forget, you want to stay in balance.

If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.

You’re smart, get creative!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row?

Leave em below!

-Steve

PS: Our new app Nerd Fitness Journey will walk you through doing simple rows, all the way up to a full pull-up! Instead of worrying about what to do next, simply follow the workouts built into the app!

PPS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training Guide: How to Get Strong

Strength Training Beginner Workouts

6 Levels of Gym Workouts For Beginners

How much weight should I be lifting?

How to do the Deadlift with proper form

How to do a Squat with Proper Form

How to do the Overhead Press

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

###

Footnotes    ( returns to text)

This exercise has been referred to as the “reverse bench press” too.

I say To-may-to.

How to Do a Bodyweight Row or Inverted Row published first on https://immigrationways.tumblr.com/

[lindafrancois]

How to Do a Bodyweight Row or Inverted Row

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your workout routine is a great idea!

This is one of our favorite exercises to program for our Online Coaching Clients, and we use this exercise as a stepping stone to help people get their first pull-up!

A custom workout program designed for your goals. Learn more:

When you do proper bodyweight rows, you build strength and muscle in your back, your biceps, your forearms, your grip, and even your core.

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

What is an inverted row or bodyweight row?

How to do an inverted bodyweight row properly (with video).

How to progress with inverted bodyweight rows.

When should I do inverted rows in my workout?

How to do bodyweight rows at home with your kitchen table.

What is an Inverted Bodyweight Row?

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]

To-may-to, To-mah-to.[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

And there was much rejoicing. 

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: 

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

All of your back muscles

Your biceps

Your forearms

Your grip

All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add into your routine until you can do a full pull-up.

Speaking of which, if you are just getting started with bodyweight rows and want to one day do a pull-up, let us help!

We’ve created custom workout programs for men and women of all ages that have helped them get their first pull-up! And I want to help you get there too! Click in the box below to get the details:

Get your first pull-up ASAP! Work with our amazing coaching program:

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a no-gym variation here): 

How to do an inverted row or bodyweight row:

Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).

Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with proper form.

If this movement is TOO difficult, no big deal, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row with explanation:

Here are some tips and tricks for doing a proper inverted bodyweight row:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.

Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!

GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

Need help getting better at bodyweight rows? Let our coaches check your form!

How to Progress with Inverted Bodyweight Rows

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem! Five alternatives!!”

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

#5) Elevated Inverted Row 

If you place your feet in the air, you’ll make this exercise even tougher:

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

When Should I Do Inverted Bodyweight Rows?

If you are building your own workout plan, you can mix Inverted Bodyweight Rows in wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two day split for me:

Day A: Squats, bench press, inverted rows, dips

REST DAY: OFF

Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).

REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

If you can’t do dips on Day 1, you can do push-ups.

If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):

HOw to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Warning, don’t pull the table over with you, and make sure you don’t break the thing!

PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.

Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Don’t forget, you want to stay in balance.

If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.

You’re smart, get creative!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row?

Leave em below!

-Steve

PS: Our certified NF instructors can build you a custom plan for your lifestyle and goals. Instead of worrying about what to do next, simply follow the workouts and nutrition your coach has programmed.

PPS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training Guide: How to Get Strong

Strength Training Beginner Workouts

6 Levels of Gym Workouts For Beginners

How much weight should I be lifting?

How to do the Deadlift with proper form

How to do a Squat with Proper Form

How to do the Overhead Press

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

###

Footnotes    ( returns to text)

This exercise has been referred to as the “reverse bench press” too.

I say To-may-to.

How to Do a Bodyweight Row or Inverted Row published first on https://dietariouspage.tumblr.com/

[lindafrancois]

How to Do a Bodyweight Row or Inverted Row

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your workout routine is a great idea!

This is one of our favorite exercises to program for our Online Coaching Clients, and we use this exercise as a stepping stone to help people get their first pull-up!

A custom workout program designed for your goals. Learn more:

When you do proper bodyweight rows, you build strength and muscle in your back, your biceps, your forearms, your grip, and even your core.

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

What is an inverted row or bodyweight row?

How to do an inverted bodyweight row properly (with video).

How to progress with inverted bodyweight rows.

When should I do inverted rows in my workout?

How to do bodyweight rows at home with your kitchen table.

What is an Inverted Bodyweight Row?

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]

To-may-to, To-mah-to.[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

And there was much rejoicing. 

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: 

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

All of your back muscles

Your biceps

Your forearms

Your grip

All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add into your routine until you can do a full pull-up.

Speaking of which, if you are just getting started with bodyweight rows and want to one day do a pull-up, let us help!

We’ve created custom workout programs for men and women of all ages that have helped them get their first pull-up! And I want to help you get there too! Click in the box below to get the details:

Get your first pull-up ASAP! Work with our amazing coaching program:

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a no-gym variation here): 

How to do an inverted row or bodyweight row:

Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).

Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with proper form.

If this movement is TOO difficult, no big deal, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row with explanation:

Here are some tips and tricks for doing a proper inverted bodyweight row:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.

Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!

GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

Need help getting better at bodyweight rows? Let our coaches check your form!

How to Progress with Inverted Bodyweight Rows

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem! Five alternatives!!”

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

#5) Elevated Inverted Row 

If you place your feet in the air, you’ll make this exercise even tougher:

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

When Should I Do Inverted Bodyweight Rows?

If you are building your own workout plan, you can mix Inverted Bodyweight Rows in wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two day split for me:

Day A: Squats, bench press, inverted rows, dips

REST DAY: OFF

Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).

REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

If you can’t do dips on Day 1, you can do push-ups.

If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):

HOw to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Warning, don’t pull the table over with you, and make sure you don’t break the thing!

PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.

Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Don’t forget, you want to stay in balance.

If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.

You’re smart, get creative!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row?

Leave em below!

-Steve

PS: Our certified NF instructors can build you a custom plan for your lifestyle and goals. Instead of worrying about what to do next, simply follow the workouts and nutrition your coach has programmed.

PPS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training Guide: How to Get Strong

Strength Training Beginner Workouts

6 Levels of Gym Workouts For Beginners

How much weight should I be lifting?

How to do the Deadlift with proper form

How to do a Squat with Proper Form

How to do the Overhead Press

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

###

Footnotes    ( returns to text)

This exercise has been referred to as the “reverse bench press” too.

I say To-may-to.

How to Do a Bodyweight Row or Inverted Row published first on https://dietariouspage.tumblr.com/

[lindafrancois]

How to Do a Bodyweight Row or Inverted Row: Step By Step.

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles:

Your back, your biceps, your forearms, and your grip.

If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your routine is a great idea.

As part of our Strength 101 series, this guide will cover:

What is an inverted row or bodyweight row?

How to do an inverted bodyweight row properly (with video).

How to do bodyweight rows at home with your kitchen table.

Let’s get to pulling!

What is an Inverted Bodyweight Row?

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article. To-may-to, To-mah-to.[1]

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell.

Luckily, the inverted row takes care of all of that.

You get to use your body weight, and there’s no extra stress on your back. As an added bonus, you get a decent core workout too.

This exercise has been referred to as the “reverse bench press” too, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.

Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

All of your back muscles

Your biceps

Your forearms

Your grip

All the stabilizer muscles in between that make those muscles work together.

You also need to keep your body tight, working your core muscles too.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows and want to one day do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people here). 

You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Lead Female Instructor Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

How to do an inverted row:

Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).

Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with proper form.

If this movement is TOO difficult, no big deal, we just need to back up a few steps. Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body weight out of the equation. As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Here are some tips and tricks for doing a proper inverted bodyweight row:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms

Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!

GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When Should You Do Inverted Bodyweight Rows?

When I go into a gym, my time is extremely limited, and I’m working towards developing strength. I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows). Here’s a sample two day split for me:

Day A: Squats, bench press, inverted rows, dips

REST DAY: OFF

Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).

REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength. If you can’t do dips on Day 1, you can do pushups. If you can’t do pull-ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video). Plus they’ll keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

HOw to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it. Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back). Be very careful with this one. Lie underneath your table so your head and shoulder are sticking out above it. Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above). Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing. Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too. If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table. You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Still here? Still lost? No problem!

Our certified NF instructors can build you a custom plan for your lifestyle and goals. Instead of worrying about what to do next, simply follow the workouts and nutrition your coach has programmed.

PPS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: Building Muscle and Strength

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

###

Footnotes    ( returns to text)

It’s TO-MAY-TO, obviously.

How to Do a Bodyweight Row or Inverted Row: Step By Step. published first on https://dietariouspage.tumblr.com/

[lindafrancois]

How to Do a Bodyweight Row or Inverted Row: Step By Step.

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles:

Your back, your biceps, your forearms, and your grip.

If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your routine is a great idea.

As part of our Strength 101 series, this guide will cover:

What is an inverted row or bodyweight row?

How to do an inverted bodyweight row properly (with video).

How to do bodyweight rows at home with your kitchen table.

Let’s get to pulling!

What is an Inverted Bodyweight Row?

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article. To-may-to, To-mah-to.[1]

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell.

Luckily, the inverted row takes care of all of that.

You get to use your body weight, and there’s no extra stress on your back. As an added bonus, you get a decent core workout too.

This exercise has been referred to as the “reverse bench press” too, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.

Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

All of your back muscles

Your biceps

Your forearms

Your grip

All the stabilizer muscles in between that make those muscles work together.

You also need to keep your body tight, working your core muscles too.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows and want to one day do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people here). 

You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Lead Female Instructor Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

How to do an inverted row:

Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.

Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).

Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down with proper form.

If this movement is TOO difficult, no big deal, we just need to back up a few steps. Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body weight out of the equation. As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Here are some tips and tricks for doing a proper inverted bodyweight row:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms

Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!

GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When Should You Do Inverted Bodyweight Rows?

When I go into a gym, my time is extremely limited, and I’m working towards developing strength. I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows). Here’s a sample two day split for me:

Day A: Squats, bench press, inverted rows, dips

REST DAY: OFF

Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).

REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength. If you can’t do dips on Day 1, you can do pushups. If you can’t do pull-ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video). Plus they’ll keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

HOw to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it. Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back). Be very careful with this one. Lie underneath your table so your head and shoulder are sticking out above it. Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above). Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing. Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too. If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table. You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Still here? Still lost? No problem!

Our certified NF instructors can build you a custom plan for your lifestyle and goals. Instead of worrying about what to do next, simply follow the workouts and nutrition your coach has programmed.

PPS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: Building Muscle and Strength

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

###

Footnotes    ( returns to text)

It’s TO-MAY-TO, obviously.

How to Do a Bodyweight Row or Inverted Row: Step By Step. published first on https://dietariouspage.tumblr.com/

[lindafrancois]

Strength Training 101: Inverted Rows

When I go to the gym, I try to keep things as simple and efficient as possible.

I’m a huge supporter of pull ups and chin ups, as those are the exercises that are a great test of somebody’s fitness level.

There’s just something inherently badass about being able to lift up your entire body, which is why competitions like Ninja Warrior require ridiculous back and bicep strength.

I know many people reading this article could be just getting started with fitness training, and doing a pull up seems like an absolute impossibility.

That’s okay! I’d guess that 80% of this country probably can’t do a pull up either, so don’t beat yourself up too much.  Just because you can’t do a pull up now doesn’t mean you shouldn’t work out your back.

We HAVE written a resource on how to get your first pull-up here, but let’s start with the steps before that!

I have just the exercise for you instead: the bodyweight row! It’s a great exercise you can work on as you start to delve deeper into the wonderful world of strength training!

The Bodyweight (Inverted) Row

So what the hell is an inverted bodyweight row you ask?

GREAT QUESTION.  In fact, it’s a question I get all the time in emails, so I figured I’d add it to the repertoire of explained exercises here on Nerd Fitness.

I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.

You’ve probably heard of the regular barbell row.  You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

This can be a great exercise, but improper form could cause complications or not give you a great workout!

Luckily, the inverted row takes care of all of that.  You get to use your body weight, and there’s no extra stress on your back.  As an added bonus, you get a decent core workout too.

This exercise has been referred to as the reverse bench press, as you grab a bar like you were getting ready to bench press it, but instead of lifting the weight down towards you, you’re pulling your body up towards the bar.  Think of it like this: “benchpress” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between.  If you’ve been doing just pushups and bench presses, you need to start doing an equal amount of work with your back to stay in balance and away from injury.

If you want to eventually be able to do pull-ups, THIS is the exercise you need to add into your routine until you can do a full pull up.

Speaking of which, if you are just getting started with bodyweight rows to eventually do a pull-up, download our free, comprehensive guide, Strength Training 101: Everything You Need to Know. 

In it, we have workout plans to follow whether you’re at home doing bodyweight training or at the gym with weights. Put your email in the box below and I’ll send you the guide free so you can get started today!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a variation for No-Gym people at the end).  You know I hate machines for pretty much every exercise, due to the fact they restrict your body’s natural tendency to move.

I grabbed a video of Staci from Team NF demonstrating a bodyweight row with gymnastic rings from our premium course (The Nerd Fitness Academy), but don’t worry if you don’t have rings – you can see how to do them with a Smith Machine or barbell under this demonstration.

How to do a bodyweight row with explanation:

If you don’t have rings, here’s Staci demonstrating the same movement, just with an anchored barbell in a squat rack:

Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).

Grab the bar with an overhand grip (palms facing AWAY from you).

Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.

Pull yourself up to the bar until your chest touches the bar.

Lower yourself back down.

If you’re still struggling and they’re too difficult, it’s okay.  We just need to back up a few steps.  Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45 degree angle.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher and your body higher, it takes more of your body weight out of the equation.  As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

Some tips and tricks:

Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).

Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.

Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button.  Right in the middle!

Keep your abs tight. Keep your abs tight throughout the whole routine.  Your body should be a straight line the whole time, and the only thing moving is your arms

Think of pulling your shoulder blades together at the top of the exercise.

GO all the way. Don’t half-ass it.  Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

When should you do this exercise:

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.  I’ll try to do one leg exercise (either squats or deadlifts), followed by a pushing exercise (either bench press or overhead press), and then a pulling exercise (pull ups or inverted rows).  Here’s a sample two day split for me:

Day 1: Squats, bench press, inverted rows, dips

Day 2: OFF

Day 3: Deadlifts, Overhead Press, Pull Ups (or chin ups), Planks (Floor Swipes).

Day 4: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.  If you can’t do dips on Day 1, you can do pushups.  If you can’t do pull ups on day 2, you can substitute assisted pull ups or lat pull downs (although I don’t like lat pull downs very much).

On the rows, aim for 3 sets of 10. If you can’t do that, do 3 sets to exhaustion, and build your way up to 3 sets of 10.  Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this.

If you are doing this on your own, but are overwhelmed and confused about strength training, I know how that feels. It can be scary enough to keep MOST people from starting, which is actually why we created our 1-on-1 Coaching Program. Our coach gets to know you, builds a program based on your experience and goals, will check your form on each movement (via video), and keep you accountable and on track!

You can learn more about our coaches and schedule a free call with us by clicking the image below:

What if I don’t have access to a gym?

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  Try these few things for example:

Get a really thick wooden dowel or pipe, something strong enough to support your weight.  Lie it across two of your kitchen chairs, and then lie down underneath it.  Make sure its sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Use your kitchen table. Or your desk (if it’s in the middle of the room and doesn’t have a back).  Be very careful with this one.  Lie underneath your table so your head and shoulder are sticking out above it.  Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).  Warning, don’t pull the table over with you, and make sure you’re not gonna break the thing.  Obviously this is a pretty crude way to get the job done, but it works.

Don’t forget, you want to stay in balance. Don’t just do push ups at home if you can help it, try to work out your back too.  If you don’t have a pull up bar, find a way to do some bodyweight rows whether it’s between two chairs or under a table.  You’re smart, get creative.

Here’s a video of me explaining how to do Inverted Body Weight Rows using just my kitchen table:

This is a great movement that can help you get started to building up your often ignored pull muscles. If you have poor posture, and spend all day at a desk hunched over a keyboard, mixing in bodyweight rows to your routine can be incredibly beneficial!

Any more questions about the inverted bodyweight row? Leave em below!

-Steve

PS: Be sure to check out the rest of the Strength Training 101 series:

Strength Training 101

Strength Training 101: Equipment

Strength Training 101: Finding the Right Gym

Strength Training 101: Where do I start?

Strength Training 101: How much weight should I be lifting?

Strength Training 101: How to Squat Properly

Strength Training 101: The Overhead Press

Strength Training 101: The Deadlift

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

I identify as a:

Woman

Man

PPS: Looking for more specific instruction? I’ll again remind you of our 1-on-1 Online Coaching Program! Your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan (with rows) that’s specific to not only your body, but also to your schedule and life.

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Strength Training 101: Inverted Rows published first on https://dietariouspage.tumblr.com/