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Inverted Row

Inverted Row. Starting Position. Lie inverted under a bar in the brute rack Place hands even using at least a thumb insert grip on the bar Dig heels into the floor and pop hips up to get your body straight. Concentric Phase.

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Inverted Row

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  1. Inverted Row

  2. Starting Position • Lie inverted under a bar in the brute rack • Place hands even using at least a thumb insert grip on the bar • Dig heels into the floor and pop hips up to get your body straight

  3. Concentric Phase • Pull up using your lats and traps, while pulling the scapula together • Keep body straight while performing the movement. Squeeze the glutes and to help keep the body straight • Pull up until the sternum touches the barbell • The tighter your grip, the tighter your elbows will be

  4. Eccentric Phase • Slowly lower your body back to staring position while keep the torso straight and avoid rounding of the spine when returning to your starting position • Elbows should return at the same angle they were during concentric phase

  5. Hints and Tips • Slide back into the rack before you start your pull. The angle of the pull is not a straight line • Trap your heels with another persons foot or set a plate on the ground to keep you from sliding. • Change your grip slightly on set to attack the back with some slight variance

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