Hey there, it’s time for a new Home Exercise of the Week and this will be the last exercise this year but I will have a bunch of new ones to show you in 2019!
This week’s exercise is called the Underhand Inverted Row and this is a great exercise to really work your back and biceps. In the video demonstration I’m using an Equalizer Bar but you can also do this at the gym with an olympic bar set up in a squat rack.
I also show different variations of this exercise with the easiest version first and ending with a more challenging version.
Let’s take a look at the key performance points of the Underhand Inverted Row.
- start by laying underneath the bar so that your chest is in line with the bar
- grab the bar with an underhand grip (you can also use an overhand grip to change the dynamic of the exercise and add a different challenge)
- for the easier version, keep your feet flat on the ground and your knees bent
- drive your hips up in to the air by pushing up through your heels
- keep your abs tight and maintain this hips raised position throughout the exercise
- pull your body up and try to touch the bar with your chest while squeezing your shoulder blades together
- lower your body back down in a smooth controlled manner but stop just before you touch the floor
- repeat the movement for your desired amount of reps or time and make sure not to let your hips drop down throughout the exercise
- the second movement is a bit harder and the difference is your legs are straight instead of bent
- the third movement adds more of a challenge by adding more weight to your upper body to lift because you have one leg in the air
- the fourth and final movement in the video has one leg in the air and the other leg straight – this will add even more of your body weight to pull up
So there you have the Underhand Inverted Row. It’s a challenging but very effective back and bicep exercise. Try the easier version first and progressively work your way up to the harder version. You can even put your legs up on a stability ball for an even harder challenge!
Give it a shot and let me know how you do in the comments below or if you have any questions.
Have a wonderful holiday season and I will see you in 2019 with another new exercise!