АВСТРАЛИЙСКИ НАБИРАНИЯ

INVERTED ROWS

Inverted row or Australian pull ups is a pulling exercise. Unlike classic pull ups, here the body is in a horizontal position and has contact with a support, ie. the legs touch the ground. This makes the exercise easier and more convenient to perform for beginners and can replace the classic pull ups in case you cannot perform them.

The exercise can be performed by the fitness veterans too in order to maximize the back load at the end of the workout. Inverted rows are also suitable for super-series and we can use them to increase the number of completed repetitions and accordingly, the total workout volume.

We can adjust the level of difficulty by lowering or raising the height of the bar (if we perform it on the Smith-machine). The lower the bar, the less of our weight is absorbed by the legs and the more difficult this exercise is.

Technique:

  1. Secure the lever.
  2. Hold it with two hands, on the shoulder widht or slightly wider.
  3. Position yourself under the bar, with your back looking to the ground, arms and body outstretched and your heels touching the ground. The look is pointing upwards.
  4. Tighten your shoulders, abs and glutes. The hips and glutes should be in neutral position and keep the body in a straight line.
  5. Gather the shoulder blades, exhale and pull your body toward the bar until the chin comes out above it or you touch the bar with your chest.
  6. Lower the body back to its starting position while exhaling.

АВСТРАЛИЙСКИ НАБИРАНИЯ

Muscles involved:

  • Lats (Latissimus dorsi)
  • Trapezius (middle and lower)
  • Rhomboids
  • Small back muscles (Teres major, Teres minor)
  • Infraspinatus muscle
  • Rear delts (Deltoid Posterior)
  • Biceps (Biceps brachii)
  • Forearms (Brachioradialis)INVERTED ROWS

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