“This is a simple, effective exercise that recruits the muscles of your upper back using your own weight,” says The Biggest Loser trainer Steve ‘Commando’ Willis. “If you are hunched behind a desk all day, inverted rows will help correct any damage that this may cause.”
To celebrate the release of Get Commando Fit we asked Steve to give us the lowdown on how to do an inverted row correctly.
“Lie on the floor under a bar set to waist height. Grab the bar with an overhand grip, with your palms facing away from you, with your arms fully extended. Your heels should be on the floor, lying in front of the bar, so you are on a slant. Keep your body straight and feet flexed (beginners can bend knees, if required). Engage your midline to make your core muscles work.”
“Leading with your chest, pull your body up towards the bar, keeping your elbows close to your body. At the top of the movement, with your chest touching the bar, your hands should be at a 45-degree angle to your elbows. Pause at the top, contract your upper back muscles and lower yourself to the start position where your arms are fully extended.”
“Make sure the bar is high enough to allow for the full extension of your arms, and ensure your grip on the bar is not too narrow. Don’t let your body sag or create a V-shape; keep your midline engaged throughout. Make sure when you are in the top position the bar is near your chest and not your throat or bellybutton. For that extra challenge, once you’ve mastered this exercise, elevate your feet on a platform.”