Tip: Build Your Back with Inverted Rows
Tip: Build Your Back with Inverted Rows
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<h2 class="article-detail">It's not just for newbs. Here's how to turn this exercise into a muscle-building staple.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/tony-gentilcore">Tony Gentilcore</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<p>The inverted row or "fat man pull-up" is a great back exercise, and it's not just for beginners... or fat guys. Here's how to make it into a challenging muscle builder.</p>
<h4>Inverted Row with Pause</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/biFQAM16Q4I?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<ol><li><span>Place a squat pad in the middle of the bar to serve as a target. This prevents any excessive anterior humeral glide.</span></li>
<li><span>Pause at the pad for a 3-5 second count. I challenge you to do this for 10 reps and tell me your back isn't on fire.</span></li>
<li><span>To make it tougher, elevate the feet. This serves as a way to increase the range of motion so that you're pulling more of your own bodyweight.</span></li>
<li><span>Still not tough enough? Add weight. Adding chains as an external load will make these harder, but for those who train at gyms that aren't well equipped, wear a backpack loaded with weights.</span></li>
</ol><h4><a href="https://www.t-nation.com/training/how-to-do-the-top-8-back-exercises">Related: How to Do the Top 8 Back Exercises</a></h4>
<h4><a href="https://www.t-nation.com/training/5-exercises-for-upper-back-strength">Related: 5 Exercises for Upper Back Strength</a></h4>
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https://www.t-nation.com/training/tip-build-your-back-with-inverted-rows
<div class="title-details">
<h2 class="article-detail">It's not just for newbs. Here's how to turn this exercise into a muscle-building staple.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/tony-gentilcore">Tony Gentilcore</a> |</span> <span class="timeStamp3">Yesterday</span></div>
</div>
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<div readability="8.019906323185">
<p>The inverted row or "fat man pull-up" is a great back exercise, and it's not just for beginners... or fat guys. Here's how to make it into a challenging muscle builder.</p>
<h4>Inverted Row with Pause</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/biFQAM16Q4I?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<ol><li><span>Place a squat pad in the middle of the bar to serve as a target. This prevents any excessive anterior humeral glide.</span></li>
<li><span>Pause at the pad for a 3-5 second count. I challenge you to do this for 10 reps and tell me your back isn't on fire.</span></li>
<li><span>To make it tougher, elevate the feet. This serves as a way to increase the range of motion so that you're pulling more of your own bodyweight.</span></li>
<li><span>Still not tough enough? Add weight. Adding chains as an external load will make these harder, but for those who train at gyms that aren't well equipped, wear a backpack loaded with weights.</span></li>
</ol><h4><a href="https://www.t-nation.com/training/how-to-do-the-top-8-back-exercises">Related: How to Do the Top 8 Back Exercises</a></h4>
<h4><a href="https://www.t-nation.com/training/5-exercises-for-upper-back-strength">Related: 5 Exercises for Upper Back Strength</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-build-your-back-with-inverted-rows