Instructions
Preparation
- Lay on back with belly under fixed horizontal bar. Bend knees
and position feet on floor. Grasp bar with wide overhand grip.
Turn elbows outward to sides.
-
- Walk forward under bar while pulling upper chest close to
bar. With heels on floor, position body at angle under bar with
legs, hips and spine straight. Position forearms perpendicular
to body, orientated forward. Also position upper arms perpendicular
to body, orientated to each side.
Execution
- Keeping hips on floor, low back straight, and elbow pointed
out to sides; pull torso up to bar. Return when upper arms are
just beyond parallel to one another. Lower body downward until
arms are extended straight. Return and repeat.
Comments
- If elbows fall so upper arms no longer travels perpendicular
to trunk, latissimus
dorsi becomes involved. Elbows should be positioned directly
lateral to shoulders at highest position. Pulling bar to lower
chest is not sufficient angle to target rear deltoids.
- Also known as Rear Delt Body Row on Hips or Rear Delt Supine
Row on Hips.
Easier
- Resistance can be reduced by positioning torso at angle with
hips further back. Also try straight body version on high bar.
Harder
- Exercise will be more challenging when performing standard
Inverted Row where entire body is pulled up, pivoting on back
of heels.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
Stabilizers
Antagonist
Stabilizers
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