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Ring Inverted Row

The Pull

Next up on the foundational movement patterns is the pull. The pull consists of pulling the weight or object toward your body. This movement, like the push, has vertical and horizontal variations. The pull utilizes many different muscle groups but focuses mainly on the back, biceps, and shoulders. The variations of this movement are great for building muscle, power, and strength. As well as, helping the body move properly.

Why You Should Use the Pull

Think of the things you do during your daily life that involve pulling. From opening a door to pulling a couch across the living room when you are rearranging furniture, the pull pattern is used.

Pulling will also build a strong back and shoulders which is critical to overall health. Using more pulling is great because as a society we are so forward dominated today. On our computers, phones, and driving everywhere causes our shoulders to round forward and posture to slump. Prioritizing pulling movements can help improve shoulders and posture. Eliminating the forward slouching so you don’t look like Quasimoto. Back injuries are all too common among people today so building a strong back can reduce back injuries.

How to Perform the Row

There are many different variations of the row but in this article, I will go over how to perform the inverted row.

  1. Start with arms hanging from a barbell or rings and feet out on the ground at an angle.
  2. Pull chest toward the bar using your lats and arms.
  3. Keep a straight line from the back of the head to the feet. Brace core throughout the movement.
  4. Touch chest to bar and squeeze shoulder blades together at the top.
  5. Control the movement back down to the starting point.

Check out the video below for a visual.

Variations/Regressions/Progressions
Horizontal
  • Inverted Row
  • Inverted Row on Rings
  • Prone Dumbbell Row
  • Single Arm DB Row
  • Barbell Bent Over Row
  • Seated Row
  • Band Pull Aparts
  • Face Pull
  • Many others
Vertical
  • Lat Pulldown Variations
  • Pull-up variations
  • Chin-up Variations

Not everyone is ready to do every pulling variation so it is important to determine where you are currently at. Proper form and movement should be learned before adding tons of weight. Do you suffer from back pain or have rounded shoulders? If you are ready to find out which variations are best for you and build a strong back and shoulders schedule a consultation with me. To get started click here.

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