This exercise, also known as the Supinated Grip Inverted Row, involves hanging from a bar with an underhand grip (palms facing towards you) and pulling your body up towards the bar, keeping your palms facing your body. It primarily targets the muscles in your back, shoulders, and arms.
Step by step guide:
- Find a sturdy horizontal bar that can support your weight.
- Stand facing the bar and reach up to grab it with an underhand grip (palms facing towards you).
- Step back until your arms are fully extended and your body is at a slight angle.
- Engage your core and pull your chest towards the bar, keeping your elbows close to your body.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps.
Benefits
The supinated grip inverted row is an effective exercise for strengthening the muscles of the upper body, including the back, shoulders, and arms. It also improves stability and balance, as constant control of the body is required during the movement. This exercise can be adapted to different fitness levels and is useful for improving posture and body alignment. Additionally, it is accessible for all fitness levels, as it can be performed with or without additional weight, and can be incorporated into a full-body workout routine or used as a standalone exercise.
Prevention
It is important to maintain good form throughout the exercise to avoid injury. Keep your core engaged to stabilise your body and avoid swinging as you lift and lower yourself. If you experience pain in your shoulders or back, stop the exercise and reassess your technique. Ensure you do not overload your muscles by using a weight or resistance level appropriate to your fitness level.
