How to do Inverted Rows (Underrated!)

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In this video, we’re gonna talk about a really underrated exercise, the inverted rows.
For some reason everybody sees the opportunity to build muscle only with pull ups or muscle ups, but if you want to build a truly strong and big back, it’s worth to implement inverted rows in your workout regimen.
The inverted row is a horizontal pulling exercise, that is a perfect match for push-ups.
That’s because this movement is usually used as the antagonist of the push-ups and other horizontal pushing exercises to maintain the harmony of the upper body.
Furthermore, this exercise is a great back builder that deserves a spot in your workout plan. If you're all about learning skills, then do inverted rows because it helps to get the front lever.
But if you want to build muscle and get in shape, do inverted rows because its a different stimulus to your muscles in the horizontal plane.
Depending on how you do pull ups, the inverted rows can involve even more muscles in the work than your pullups adding more to get those gains.
The inverted row builds your back perfectly, and improves the pulling structure of your upper body. It hits the lats, trapezius, rhomboids, the rear delts and your brachialis and biceps.
Since many of the back muscles tend to get weaker and stretched, if you work a lot in front of the computer, your posture can get worse. With the inverted rows you can fix that problem.
If you have never done pull-ups in your life, then you better start with the inverted rows first.
Why? We’ll take a look in this video!
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[@alihk2290]

Agreed! Inverted rows + Pushups = Perfection!

[@GymnasticsMethod]

🙏

[@hoop6988]

Amen

[@deadlyartsscorpion4668]

@@GymnasticsMethod A very helpful video! Thank you! Is it okay to do inverted rows everyday?

[@ft.the_equinox]

can it be enough for upper body?

[@werrutkyupnext]

true

[@jdiaz4877]

I'm trying to learn to do pull ups inverted rows are an amazing starter for me and can definitely say they have also helped me with better push up posture!

[@curtmcgirt4207]

Inverted rows are very underrated. I did them to get stronger for pullups and still do them. Whether it's with rings or the bar you can't go wrong.

[@lucashenriques4242]

How to target the lat with them

[@curtmcgirt4207]

@@lucashenriques4242 Ring rows with a neutral or supinated grip work well. Pullups or chinups with rings or the bar are great.

[@AdityaMukundan]

@@lucashenriques4242 bring your legs to the bar so when you go up your lower chest touches the bar that’s when you can target lats

[@M13x13M]

Can you muscle up!

[@Hughe_Janus]

By far my favorite calisthenics/gymnastics skills and hypertrophy training channel!

[@mrmr2727]

I start with Pullups, then I do the Inverted Rows, a great exercise with different possibilities and variations 💪

[@4000angels]

I love this entire channel. Thank you. Your videos are awesome.

[@robinas735]

You'r great! Nice explanation, well constructed, good quality video! Keep going!

[@riccoruby]

I recently stumbled on this site. What a wealth of exercise information. Mahalo!

[@D4RK_54M]

3:26 This is such a great advice thank you

[@Btw_visit_____todacarne-com]

Very helpful. Thanks.

[@MassiveOverkill]

I love using the table example! Good for traveling!

[@lassielovaara3405]

Whoa! This was humbling. I can do legless rope climb, weighted pull-ups, but yet could not nail a single rep of these. This could open new possibilities. Thank you for the insight.

[@GymnasticsMethod]

🙏🙏

[@Easy_Now_Star]

I can do an armless rope climb not easy but takes some practice!

[@shockslice7632]

Ropeless rope climb is the hardest 😆

[@baluskumar5472]

Thank you brother, I learnt the right way to do this exercise from this video. ❤

[@6996Gunslinger]

this is a must have excersise being doing this on pull day after pull ups and my pull up strenght increase twice , easy chest to bar pull ups unlocked

[@gleaveinjapan]

Excellent tutorial.

[@cupcake150911]

Best channel on cali/body weight. You're an amazing teacher and your students are so lucky. I already do this but with a bent leg which I believe is helping me process fast in my calisthenics journey. Bent leg is challenging and I am going to try straight leg. Rings are the best equipment. Thanks Adam!

[@GymnasticsMethod]

Thank you!!

[@looseunit9180]

Fantastic! Thank you!

[@GymnasticsMethod]

🙏

[@devl4134]

Thanks for it gymnastics method

[@CanalPack112]

Amazing exercise, simple and effective!

[@GymnasticsMethod]

💯

[@jonaschii1]

So helpful

[@chrismackerdush7728]

Really good videos these, high quality advice

[@GymnasticsMethod]

Thank you!

[@alexanderjuarezq6697]

Wow so encouraging

[@elicohen8156]

Awesome vid per usual

[@GymnasticsMethod]

Thanks man! 🙏💪

[@kemasnursyamsu6363]

Thank you for this amazing video Mr. Godrosi ❤ from Indonesia

[@Adjektivity]

Excellent

[@ngwen5582]

Thank you❤

[@aleksakalezic5943]

Love it

[@halfofbeauty]

yeah man. we skip rows and go straight to pullups - you are right on the dot lol. i like the point of how bodybuilders do not skip rows. man, lots of very good info in this video, thanks alot man! :) im def gonna do more rows now!

[@Self-DisciplineSelf-Expression]

Thank you

[@micah1754]

I've been doing lots of pull up sets on the rings, but after watching the pull ups video and this I'm going to go back to basics and do more rows. My back is definitely rounding and using more of my arms in the pull up. The issue I'm having doing inverted rows on the rings is knowing how to position my feet and to bend my knees or not. How far out to pull them and how I csn keep from slipping on the floor with my feet.

[@GymnasticsMethod]

Just try to do it the same way as you see in the video!

[@marabunta1980]

Try yoga socks on a non slip rubber mat

[@morsalinahmedmiraz8254]

Well defined,Sir🙏

[@GymnasticsMethod]

Thank you

[@aleksandarstankovic5659]

Hello my friend. I have just discovered your channel and I find it really helpful and different. I am 38 years old, and I can do some 7-10 pullups, but I realized I am not doing them up until the chest. My question is, when should I do inverted pullups, before or after my pullups? Also , should I care about the rep numbers, ir should I focus more on the form and after the reps will come ( talking about regular pullups) ? Thanks!

[@johannahultgren2887]

I was just going to search for this but it was already in the feed when I first open yt😅🙏

[@jonanbahnsen3935]

Just want to say thank you! No intentions of being a gymnast however want to be good at moving. I've been on a personal journey on optimizing my movements. Like push ups pull ups etc. Slow perfect execution continues optimization etc. And got great results. However i was limited to my own experience and experimenting. I can do 6 of my own push ups A friend challenged me. And i did 60 by his standards. And realized i was on the right track. This exercise pisses me off. Cause i can do more pull ups than correct executed inverted rows as it is. (Can prob do 50 bad executed inverted rows) Keep making me being annoyed! Keep doing what you do! You're giving so much value. And your channel will be big!

[@joseph.r1122]

Great video. Question: do you relax your scapula at the bottom of the movement, or keep it depressed and adducted?

[@reatisuto9919]

Your channel is underrated

[@portiasnyder1812]

Just found your channel new sub great information.....

[@GymnasticsMethod]

Thank you!

[@ivankacan3039]

I love inverted rows, is my favorite :))

[@GymnasticsMethod]

Great!

[@kayjay309]

Im convinced after 18 seconds of this video

[@4ntifreez]

i highly recommend these if you have shoulder issues, lowering the weight and adding repetitions

[@GymnasticsMethod]

💯

[@watcherworld5873]

I started doing them last week. They were surprisingly hard. I thought they would be easy because I did cable rows, maybe it was the need to stabilize the core.

[@szaka9395]

I got some equipement at home and i must say that rings are the best investment right after dumbbells and ceiling mounted pull up bar. You can do so many exercises with rings and i guarantee yo u that everything on rings is much more difficult :D

[@Ajay-pz9ms]

An easy and cheap low bar can be made from 32mm plastic solvent weld pipe. My cost was about £12. I added some grip tape

[@emmanuelbenitez9628]

Perfect video, I was hesitant about buying a pair or rings because I can't hang them up in mi roof, but more like in an angle with a door, but with this exercise, and chin up variations, and some chest flyes and pelican push ups, are more than enough. Perhaps, doing a rings exercises video would be nice? Awesome content, keep doing it, because it's quality and time will make you grow. 🙏🏻🙏🏻

[@GymnasticsMethod]

Thank you! Yes I’ll do rings video later!

[@Totalpckge]

@@GymnasticsMethod What are your thoughts on TRX if you don't have rings?

[@GymnasticsMethod]

@@Totalpckge it’s still good for rows!

[@alibasha1270]

indeed the Inverted rows are an underrated exercise that is really great for the back muscles, although when I do the exercise I need to stop in the middle of the set because my forearm is weak, is that because I don't do it with proper form or not? (I do feel my back(scapula) pumbed although)

[@AbombOO7]

Is it better to pull slow and controlled like you or can I pull fast up and slow down?

[@__goyal__]

i tried this yesterday (towards the end of my workout) but with knees bent 😄 set 1: 10 straight reps but with some difficulty set 2: 6 straight reps set 3: 4 straight reps nonetheless feeling a sense of accomplishment

[@ArbathSahadewa]

👏👏👏

[@alexandersloots5908]

Hi! Thanks for a great video. I was just wondering. Sometimes after a few reps I can no longer reach and touch my chest to the bar/rings, but still be able to complete another 5 or so reps. Should this be considered form failure, and should I hence stop there and use an easier progression which lets me touch the chest to the bar/rings for all consecutive reps?

[@GymnasticsMethod]

Yes! Do exactly this

[@ArbathSahadewa]

It's definitely helpful if you not strong enough yet to do pull-up, it's easier, you can build arm strength to do pull up.

[@_RG99_]

Even if you can do pullup, rows are still the best bodyweight exercise for mid traps and rhomboids

[@ArbathSahadewa]

@@_RG99_ your right, it's a good exercise. Especially for people who had back problem, pull-up & rows, it definitely help.

[@Denji6974]

It's definitely effective I can feel my lats burning after just 5 rows... But the thing I don't like about it is that I can really feel my shoulder and its a bit painful. Is it because of my form or hand position?

[@duyanhao9438]

i am having a question that when i do horizontal pullup, certain pressure tends to get applied on the region at the back of my neck while doing this exercise, it is gravity pull my head down to the ground, so keeping my head straight, against gravity makes my neck exhausted even before my upper back exhausted. Thank you

[@willmcgregor7184]

Can also do at home using a broom handle through the top of 2 folding chairs.

[@GymnasticsMethod]

Yes, just be careful

[@GymnasticsMethod]

kzbin.info/www/bejne/d3O4pp58e8ZliKM

[@christophermiller4969]

For more bicep activation do under hand because remember the push ups hit triceps

[@rajdeepdas8681]

Please make and videos on legs workout

[@GymnasticsMethod]

Will do!

[@cosmofonia-luigiantonio]

Thanks very much! Though, I have a question: I do pull exercises every other day, and, when it cones to inverted rows, I do 4 sets of 15 reps. Should I do only one set of 15? My rows are still at a 45 degrees angle. When I go as close as possible to the floor I can only do 6 reps... improving is taking a looong time... thanks for your input! 🤙

[@GymnasticsMethod]

Do them as drop sets changing the body position

[@shockslice7632]

Hi Adam, I love the form here and are working very hard on it and increasing reps. Can you show us supinated rows too? I assume gymnasts do this because it came naturally to me - I use these to instead hit the biceps (and chest) and build chin up strength. I go fully protracted, and pull on the arms, but not sure about the ideal finishing position.

[@GymnasticsMethod]

That’s great too! In that case you can pull next to your body if you have the ROM

[@shockslice7632]

@@GymnasticsMethod What's the end shoulder position? Retracted? Neutral? Same question for chin ups? Context: I like to put both both in a single workout to hit every muscle equally.

[@brentmarquez9057]

Does it matter if your wrists are pronated or palms facing each other?

[@jota3732]

One foot over the other to give the inverted row more stress. I love my rings 🙏

[@MR-qp4ku]

I can't touch the rings because I do it with extra 30 kg decline position is not good?

[@Notain_0315]

Is the inverted row with the foot position equal to the hand position the same intensity as the push-up? Or are inverted rows with the body level with the floor without raising the feet equal in intensity to the push-up?

[@tontobuzz]

I haven't quite understood this yet: Should you keep your scapula contracted (="active hang) during the whole exercise or should you leave them loose when you get back down (=passive hang)?

[@justinw0419]

I'm able to do 60lb dumbbell row, is it at least can do half of body weight (77lb) before able to do chest to bar pullup?

[@Meszarosgaborjozsef]

If I only can do five reps, should I do then more sets like 5X5 or even more. Or rows without elevation? My main goal is strength.

[@devl4134]

Best of luck adams

[@GymnasticsMethod]

Thank you! 🙏

[@Liisjak]

I do them near the end of my workout when I'm already beat...they get surprisingly difficult past 10 reps at that point.

[@CherokeeViking]

Added scapula contraction and it changed everything

[@tedinks]

Great Vid! How high are you setting your rings for the inverted row? Waist high?

[@GymnasticsMethod]

It depends on where I do it, but basically yes. The point is to have enough space in the starting position. If your back doesn't touch the ground in the starting position, that's the good height. :)

[@shockslice7632]

Top position is crucial too - start a certain height, then test the top position - you should be able to pull the rings or bar to just below your nipples. If it hits higher, rings need to go lower, and vice versa.

[@tomashernandez8711]

Should I tighten my core as well? I have found that with my core engaged my posture is not like yours.

[@GymnasticsMethod]

yes, core tight!

[@lov2playtn]

I have been working on Pullups on an assisted pull up machine, but don't see any progress. I weight 145 lbs. and need 30 to 40 lbs. to help me get 8 mediocre pull-ups. Should I train exclusively with inverted pull-ups first? Thanks!

[@ChicagoJ351]

I’ve been doing pull ups, reverse rows, overhead press with weights, and push ups. It’s been great, very good results. But, had a little pinch in my right shoulder after the last workout. Trying to find proper technique to avoid injury.

[@GymnasticsMethod]

Do you do prehab exercises?

[@ChicagoJ351]

@@GymnasticsMethod if you mean warm up, not really. I go right into pull ups and treat the first 2 sets as warm ups. I probably need something less stressful to warm up with?

[@alibasha1270]

I would recommend watching the prehab videos of the Gymnastics Method channel, it has about 20 videos at the moment about proper mobility and prehab( warm up for the joints) that you can do to prevent injuries and do a better workout at all

[@gauravjain4597]

Height of the rings as compared to the elevated surface?

[@GymnasticsMethod]

If same height with the surface is great

[@jato5106]

I'm on a very commercial gym, so I can't perform inverted rows. Do you thing is 'seated row on cable' a great workaround? Big hug for all

[@numerix197]

Thanks and i have one more doubt..'does doing pushups and squats with "weight" will stop height growth or slow it down'

[@GymnasticsMethod]

No

[@numerix197]

Thank you.

[@peterperrakis7801]

What about the side delts on the inverted row? Are they trained enough?

[@GymnasticsMethod]

I do separate isolations for side delts.

[@s1003232]

I would say horizontal row is by definition different from vertical pull up. There is overlap of course, but I would not say one is the heavier version of the other. Same as you wouldn't say an overhead press is the difficult version of the bench press. They are different and both movement patterns are needed.

[@nitin_channel]

Should we hold 1 sec at top .

[@HienHere]

Its really worth it guys invest a pair of rings

[@Tom-pn8kg]

A very humbling movement for me. I do weighted pullups and I thought these would be easy, but I couldn’t get my chest to the bar that often. Could that be due to weak rhomboids?

[@Tom-pn8kg]

And if I can’t get my chest to the bar after 10 reps, should I keep going with partials?

[@Saiarts_yt]

Inverted rows or I call them bodyweight rows. Since I didn't had any railing to work or I had any equipment other than my resistance bands (recycled bike tubes; doing seated rows and pulldowns). I did purchase however a tie down rope that holds about a car weight at my local dollar store. I may sound broke, but I had a will to do suspension training. Any suggestions or advices I am willing to hear very soon. Gymnastics Method, username is suitable for this platform here on YT. I wish to see videos like this near future.

[@GymnasticsMethod]

Let’s go! You will :)

[@djs134]

Ok so should I discontinue my improper pull-ups until I master these inverted rows or continue to do pull-ups even though my chest isn’t touching the bar along with inverted rows. As hard as it is to accept, I’m willing to do what’s necessary to finally get this form down . Thanks for the video

[@GymnasticsMethod]

Check out the video about pull-ups as well and you'll know the answer! :)

[@djs134]

@@GymnasticsMethod just watched the other video, looks like dead hang/scapula work and inverted rows it is. I’ve really been enjoying pull-ups to, but unfortunately they were all hollow back. Can’t wait to get back to pull-ups but this time with proper form. Love the videos , thanks again

[@marcchrys]

I live in England and I really envy the parks/playgrounds in USA and Europe that have pullup bars..most of our parks are just for kids. Luckily I have a pullup bar in my doorway and can hook rings around this.

[@johnguest4525]

If you have a loft you can place a longish 2x4 or 3x3 fence post across the inside of the hatch to support the rings and gain more height.

[@xCorvus7x]

Does arm position matter for scapula movement? Your scapula prehab exercises seem to disregard the direction your arms point during the scapula movement: depression and adduction of your scapula is the same to you regardless whether your arms are pointing forward or backward, and you only practice elevation of the scapula in a handstand position but not in an inverted hang. The scapula routine from Calisthenics Movement, for instance, includes the latter (although they don't have scapular adduction in the easy bridge position): kzbin.info/www/bejne/j6umlKejrbWfb9E So, is where your arms point irrelevant for the scapula (which, after all, is part of the joint wherein your arms move)?

[@GymnasticsMethod]

Generally you'll use the same muscles that move the scapula regardless of the arm position, however, if you want to strengthen a specific position, for example elevation for the handstand, it worth to do the shrugs in that position or in a regression, rather than in inverted hang. Same with inverted rows, you can generally do that movement on the ground in support as I generally show, but for the rows specifically, it makes more sense to practice in hanging with equipment.

[@xCorvus7x]

@@GymnasticsMethod So, doing shrugs in all different directions in all four arm positions would train your shoulders more comprehensively (shrugs in the inverted hang, handstand, normal hang, dip support hold, inverted row, push-up, table bridge, and something like back lever)?

[@GymnasticsMethod]

@@xCorvus7x for sure

[@xCorvus7x]

@@GymnasticsMethod cool, thanks

[@smeagol4717]

do we do protractions downstairs or do we keep retractions all the time?

[@SABARI95969798]

👌👌👌

[@GymnasticsMethod]

🙏

[@axilleaskazuya5370]

But if you look though how arnold bend back to do the pull dow the angle look more similiar to inverted row

[@theelement6255]

Why would you take anything from Arnold’s form on that movie? He’s mentioned before that it was all for show

[@axilleaskazuya5370]

@@theelement6255 I also heard somewhere, someone asked how many times he did the Arnold press, and he said never

[@theelement6255]

@@axilleaskazuya5370 yeah, it’s probably true. That’s why we should really take what they do with a grain of salt. Especially from that documentary. It was the first one of its kind and the producers encouraged larger than life personalities, fake conflicts, and exaggerated movements.

[@janalexandersantillana7771]

when doing inverted rows, should you brace your core like the glutes, or do you just keep it relaxed?

[@GymnasticsMethod]

Yes, engaged

[@janalexandersantillana7771]

can i ask why? (really confused) i learned that the core is part of the anterior muscle chain, while muscles in the back are in the posterior one. so, isnt extending your spine (arch your back) better than bracing your core? wanna know your thoughts a a gymnast. 🙏

[@dasc5161]

I can do 10 pull ups but I cannot do a single inverted row. I also find it very difficult to get into position (my heels slip). Trying on smith

[@GymnasticsMethod]

Let’s go

[@Ahmed-jv7oc]

I program these right after my pullups

[@GymnasticsMethod]

👍

[@jasonshih3633]

I didn’t wanna be a dick and take a bench from the gym just to do elevated rows so I strapped weights on but once I was reaching around 65 lbs the plates just keep falling off me and it was really annoying so I just stacked 45lbs plates up and did them elevated. Felt way more relieved but now I’m back at only adding an extra 10 lbs

[@timt8746]

Great explanations.I noticed you don’t blink 👀

[@GymnasticsMethod]

😄😄 thank you

[@av_cali4958]

can you build a big back with just inverted rows?

[@GymnasticsMethod]

Sure you can. But pull ups are great as well

[@Beats-By-Anthony]

@ Av_cali Why would you only do Inverted Rows?

[@av_cali4958]

@@Beats-By-Anthony why not 🤷🏽‍♂️

[@Beats-By-Anthony]

@@av_cali4958 Because there is not one person on earth who developed a thick and strong back with only one exercise for one bodypart. That's why.

[@av_cali4958]

@@Beats-By-Anthony try it for six months weighted inverted. then talk

[@InvisibleHotdog]

Rows are way too underrated, it's like a secret move. People either don't know about them or think of them as a pullup regression

[@simplewrites]

Pull-ups for width Body rows for thickness All you need

[@fitness-phenomenal6097]

Very true it improves my posture and its perfect super set for push ups 👌

[@xpekerin4056]

The difficulty is on how to overload them. The only solution i found is to do them with one hand (for rows)

[@simplewrites]

@@xpekerin4056 isometric holds. Pause on the hardest part of the exercise for a few seconds and do the exercises slowly. Or do weighted calisthenics. Look up KBoges for more info on that, the dude is a chad

[@RileySFPcDestiny]

@@xpekerin4056 I do everything at home so I like to grab my backpack and load it down with ~50 pounds of water bottles which is a full case of water and then just have that on while doing them You can put it on in the front for pull ups/inv rows to make it feel more comfortable

[@juliencochard7679]

As a former competitve rower I cant disagree more that inverted rows are great 😂 Question on shrugged shoulders. Could stiffness in chest/shoulder muscles cause that? Or are shrugged shoulders just a question of scapula control, independent from flexibility?

[@numerix197]

Does inverted rows stop growth(height)??

[@GymnasticsMethod]

No

[@TerminatorTestosterone]

I use my desk for inverted row

[@juansheritsikarishvili]

I can't feel pump when i do inverted rows

[@GymnasticsMethod]

Oh yess!

[@juansheritsikarishvili]

@@GymnasticsMethod do you think my comment was disrespectful?

[@theelement6255]

@@juansheritsikarishvili do you understand what creates a pump? If you say it’s the exercise, you’re actually wrong

[@juansheritsikarishvili]

@@theelement6255 so what can create pump 3

[@theelement6255]

@@juansheritsikarishvili that’s a more complex topic than is worth getting into here. You’re better off doing research but the short answer is: pump relies on hydration and glycogen stores. Not an exercise.

[@xiki1506]

🙏 me gusta llamarlas "australianas" no remos

[@alexlloyd2154]

Pripee firm stare

[@chickennuggets1837]

5:00

[@alexlloyd2154]

Rblx ayy