The inverted row -- commonly referred to as a reverse pushup -- is a functional upper body exercise that focuses on building strength and function in the upper back and shoulders. The natural movement of the inverted row allows anyone, regardless of age or ability level, to perform the exercise. For example, you can perform inverted rows during rehab after shoulder surgery, during a normal strength training workout or if you are an athlete trying to build balanced and functional strength in the upper body.
Step 1
Set the barbell or smith machine bar about three to four feet above the ground. You can raise the bar to make the exercise easier, while lowering the bar will increase the intensity. Make sure the bar or barbell is secured in the squat rack or smith machine before starting the exercise.
Step 2
Lie under the bar, face-up, and grab the bar with both hands with a shoulder-width grip. You can alternate your grip as you feel comfortable from overhand, underhand or alternating.
Step 3
Hang with your arms fully extended and your legs straight and your feet planted firmly on the ground.
Step 4
Pull your chest to the bar by squeezing your shoulder blades together. Continue the upward movement until the bar gently touches your chest near the sternum.
Step 5
Pause at the top for one second and then slowly lower yourself to the starting position. Keep your abs tight and body straight throughout the range of motion. Then, repeat the inverted rows for your chosen number of repetitions.
Things You'll Need
- Smith machine or squat rack
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