I've received quite a bit of positive feedback about part one and part two of my series on inverted rows, so I thought I would continue on and provide a few more variations for you to put in your toolbox. If you couldn’t tell, I really like this exercise, and the more I play around with it, the more I realize that it can be tweaked to serve many different needs and goals.
I like it so much for several reasons. It's very low back friendly. Most free weight rowing variations put considerable stress on the lower back. Sure, you can use machines or do chest-supported rowing variations, but all other things being equal, I’d prefer to use my own body weight because it brings core strength into play and teaches you to use your whole body as a unit. The other reason I like inverted rows is because they're incredibly easy to progress or regress. When I first started these, I thought they were mainly intended for less experienced lifters, but as I play around with them more and more, I’m realizing that they can be made to be pretty freakin’ hard.
Without further adieu, here are eight more awesome variations to spice up your training and help take it to the next level.
1. Inverted row slides: These are both fun and extremely challenging at the same time. Set up as you would for a normal inverted row using a bar (this won’t work well with suspension straps), but take a slightly wider than normal grip. Start by pulling yourself up to the right so your right shoulder touches your right hand. Squeeze your shoulder blades together hard and hold that contraction, keeping your chest level with the bar and sliding across to the left until your left shoulder touches your left hand. Lower yourself primarily with your left arm. Repeat the process in reverse for the next rep and alternate for each successive rep.
Because you're pulling and lowering yourself with the majority of your weight on one arm, this movement adds a unilateral element, which is why I like it. In addition, it really teaches you how to contact your back properly (something many people struggle with on rows) because there isn't any way you can slide without first achieving scapular retraction.
2. Row/reverse fly combo: This one takes the unilateral aspect from the slide rows up a notch. One arm performs a row while the other arm performs a reverse fly. Meanwhile, the core has to go into overdrive to stabilize the body and prevent you from twisting. This is a real doozy, but it’s phenomenal for targeting the upper back. To perform it, you must alter the set up of a normal inverted row just a bit, setting one strap so it is just about a foot shorter than the other. The arm holding the shorter strap will do the row while the arm holding the longer strap will perform the reverse fly. These will absolutely smoke your upper back, rear delts, and obliques.
3. Braced inverted rows: This is really just your standard inverted row (you can use straps or a bar). However, rather than resting your feet on top of a bench, grip the sides of the bench with your feet. This will serve to activate the core and really work the adductors, giving you more bang for your buck. It will feel awkward at first and you might not be able to hold yourself up, but stick with it and in time, as your adductors and core get stronger, it will become easier and you will be able to use almost as much weight as you could if your feet were resting on top of the bench.
4. Alternate grip inverted rows: Again, this is just your standard inverted row set up using a bar. Instead of both hands being pronated (overhand grip), one hand is pronated and the other is supinated (underhand grip). This offers a slightly different feel. In my experience, it enhances the contraction on the side with the supinated grip. Make sure to switch grips each set.
5. Ultra wide grip inverted rows: This variation seems simple enough, but in my experience, it is actually one of the hardest. The name is self-explanatory. Take as wide of a grip as you can and row. This can be done using either a neutral grip or a pronated grip. I prefer a neutral grip. If you are using a power rack, you can set the safety pins at the appropriate height and hold those. If you have short arms like I do, your arms will be almost straight out to your sides at the top. The movement more closely mimics that of a reverse fly or a band pull-apart than a row, which means it really works the rear delts and upper back. Having your arms out so wide puts you in a mechanically disadvantageous position, meaning you won’t be able to handle as much weight or do as many reps as you would with your hands closer together. As such, treat this like more of a “feel” movement, really focusing on the contraction and making sure the desired muscles are doing the work. I like to pause each rep at the top to accentuate the contraction and control the reps.
6. Inverted face pulls: Like this previous exercise, this one targets more rear delts and upper back than it does the lats. Set up as you would for a regular inverted row using the straps, but pull your hands to the sides of your head rather than your chest. This movement closely mirrors that of a standard face pull or the classic “W” shoulder rehab exercise. This one is really tough, so start with your feet on the floor until you feel comfortable enough to elevate your feet on a bench.
7. Alternating one leg inverted rows: This is a progression from the normal one leg inverted row that I already showed in part two of this series. In case you missed it, view the video. Alternating one leg rows are performed the same way except that you switch legs on each successive rep. This is quite a bit more difficult and will take some practice, so be patient. I like this one because it teaches coordination, timing, and body control in addition to all the other benefits you get from regular inverted rows. With most inverted row variations, I advocate using a slow and controlled tempo, but these actually work better when you do the reps quickly (though still under control) and get a rhythm going with your legs, almost like you are marching. This means that you won’t be able to grind out reps as much, but it really forces you to work on core bracing to avoid sagging or twisting and teaches you to use your entire body as a unit.
8. One arm one leg rows: This is really the Mac Daddy of inverted rows. It is the hardest by far, but it my favorite. It is really just a progression from the one arm rows that I introduced in the first installment of this series. If you need a refresher, view the video.
The one arm one leg variation is similar. The main difference obviously is that it is done only using one leg, which increases the core demands substantially. This will work all the same muscles as any other row variation while also hitting the obliques, glutes, and hamstrings to a high degree. This is a killer!
So there you have it—eight more exercises to keep you busy. Between these and the previous ten variations in the prior installments, you should be able to find more than enough stuff to keep you challenged and having fun. If not, I guess it’s time to think up some of your own variations. Enjoy and train hard!