CostasSem equipamentoIniciante

Inverted Row

Hang under a waist-height bar and pull your chest up with your body in one straight line. Heels stay down and the shoulder blades retract on every rep.

Dificuldade: Iniciante
Tipo: Força
Mecânica: Composto
Força: Puxar
Músculos: 3

Sequência

01 · bar setup
Position a bar in a rack to about waist height. You can also use a smith machine.
02 · start
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
03 · pull
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
04 · hold, lower
Pause at the top of the motion, and return yourself to the start position.
05 · repeat
Repeat for the desired number of repetitions.