{"id":15197,"date":"2023-10-18T06:10:00","date_gmt":"2023-10-18T06:10:00","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=15197"},"modified":"2023-10-19T00:11:10","modified_gmt":"2023-10-19T00:11:10","slug":"how-to-do-a-bodyweight-row-or-inverted-row","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-do-a-bodyweight-row-or-inverted-row\/","title":{"rendered":"How to Do a Bodyweight Row or Inverted Row"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3578067 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-row-713x399-1.jpg\" alt=\"The inverted bodyweight row is a great way to grow your strength training practice. \" width=\"713\" height=\"399\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-row.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-row-300x168-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-row-600x336-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your \u201cpull\u201d muscles.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trying to get to your first pull-up (or even if you are already doing pull-ups), it&#8217;s a must.\u00a0<\/span><\/p>\n<p><strong>That&#8217;s why we program them in when designing workouts for our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Online Coaching Clients.<\/a><\/strong><\/p>\n<p>Today, I&#8217;ll explain exactly why (almost like you were in our program).<\/p>\n<p>\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tA custom workout routine designed for your goals. Learn more:\t\t<\/button><br \/>\n\t<\/a><\/p>\n<p><strong>As part of our <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength 101 series<\/a>, this guide will cover everything you need to know about this awesome exercise:<\/strong><\/p>\n<ul>\n<li><a href=\"#inverted_row\">What is an inverted row or bodyweight row?<\/a><\/li>\n<li><a href=\"#how_to_do_inverted_row\">How to do an inverted bodyweight row properly (with video).<\/a><\/li>\n<li><a href=\"#progress_rows\">How to progress with inverted bodyweight rows (6 variations)<\/a><\/li>\n<li><a href=\"#inverted_row_workout\">When should I do inverted rows in my workout?<\/a><\/li>\n<li><a href=\"#table\">How to do bodyweight rows at home with your kitchen table.<\/a><\/li>\n<\/ul>\n<p>Let&#8217;s do this thing!<\/p>\n<p><span id=\"more-3667\"><\/span><\/p>\n<h2><a name=\"inverted_row\"><\/a>What is an Inverted Bodyweight Row?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3578068 size-large\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-ring-row-713x401-1.jpg\" alt=\"If you have gymnastic rings you can do an inverted bodyweight row like Staci here. \" width=\"713\" height=\"401\" srcset=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-ring-row-713x401-1.jpg 713w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-ring-row-300x169-1.jpg 300w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-ring-row-768x432-1.jpg 768w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-ring-row-600x337-1.jpg 600w, https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/staci-doing-ring-row.jpg 957w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>You&#8217;ve probably heard of the <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-bent-over-row-the-ultimate-guide-for-dumbbell-and-barbell-row-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">regular barbell row<\/a>.<\/strong>\u00a0You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.<\/p>\n<p>It looks something like this:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3677425\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/barbell-row-staci.gif\" alt=\"With proper form, there&#039;s nothing dangerous about the bent-over row.\" width=\"480\" height=\"270\" \/><\/p>\n<p>This can be a great exercise, but improper form could cause complications or <span style=\"font-weight: 400;\">you might not have access to a barbell and plates.<\/span><\/p>\n<p><strong>Luckily, the bodyweight row (or inverted row) takes care of all of that.<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585405\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/overheand-row.gif\" alt=\"Alternate between an overheand and underhand bodyweight row.\" width=\"480\" height=\"270\" \/><\/p>\n<p>By the way, I&#8217;ll be using &#8220;bodyweight row&#8221; and &#8220;inverted row&#8221; interchangeably in this article.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/p>\n<p><span style=\"font-weight: 400;\">To-may-to, To-mah-to.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/span><\/p>\n<p>When doing this movement, you only need a bar to lean back from and your body weight. There&#8217;s also no extra stress on your back, like with a traditional barbell row.<\/p>\n<p>As an added bonus, you get a decent <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">core workout<\/a> too.<\/p>\n<p>I know, that&#8217;s worth celebrating&#8230;<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3584487\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Final-Fantasy-Victory.gif\" alt=\"These final fantasy characters think bodyweight rows are great.\" width=\"443\" height=\"341\" \/><\/p>\n<p><strong>Think of it like this: &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">bench press<\/a>&#8221; is to &#8220;pushing&#8221; as &#8220;inverted row&#8221; is to &#8220;pulling.&#8221;<\/strong><\/p>\n<p><em>Balance FTW!<\/em><\/p>\n<p><span style=\"font-size: large;\"><strong>Why the inverted bodyweight row\u00a0is so great:\u00a0<\/strong><\/span><\/p>\n<p>I&#8217;m a huge fan of <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">compound exercises<\/a> (like the <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">squat<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlift<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a>), and I&#8217;m also a huge fan of exercises that don&#8217;t require expensive machines or lots of extra bells and whistles.<\/p>\n<h3><strong>An inverted row works all of your pull muscles:<\/strong><\/h3>\n<ul>\n<li>All of your back muscles<\/li>\n<li>Your biceps<\/li>\n<li>Your forearms<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Your grip<\/a><\/li>\n<li>All the stabilizer muscles in between that make those muscles work together.<\/li>\n<\/ul>\n<p>If you&#8217;ve been doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">bench presses<\/a> regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.<\/p>\n<p>Oh, and if you want to eventually <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">be able to do pull-ups <\/a>THIS is the exercise you need to add to your routine until you can do a full pull-up.<\/p>\n<p><strong>When we created our pull-up adventure in Nerd Fitness Journey, we started off by teaching rows.<\/strong> If you want, you can try the app right now (for free):<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/534d8131\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GenericAd_Desktop_v3_A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_GeneralAd_Mobile_v3_A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<h2><a name=\"how_to_do_inverted_row\"><\/a>How To Do An Inverted Bodyweight Row<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3585379\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/staci-bodyweight-row.gif\" alt=\"Add bodyweight rows to your workouts\" width=\"533\" height=\"300\" \/><\/p>\n<p><strong>Let&#8217;s start with the people who have access to a gym (<a href=\"#table\">see a no-gym variation here<\/a>):\u00a0<\/strong><\/p>\n<h3><b>How to do an inverted row or bodyweight row:<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><b>Set the bar (or your rings) around waist height. <\/b><span style=\"font-weight: 400;\">The lower the bar, the more difficult the movement becomes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Position yourself under the bar lying face up. <\/b><strong>Lie on the floor underneath the bar <\/strong>(which should be set just above where you can reach from the ground).<\/li>\n<li><strong>Grab the bar with an overhand grip<b>, slightly wider than shoulder-width <\/b> (palms facing AWAY from you).<\/strong><\/li>\n<li><strong>Contract your abs and butt, and keep your body in a completely straight line.<\/strong> Your ears, shoulders, hips legs, and feet should all be in a straight line <span style=\"font-weight: 400;\"> (like you\u2019re doing a plank)<\/span>.<\/li>\n<li><strong>Pull yourself up to the bar until your chest touches the bar.<\/strong><\/li>\n<li><strong>Lower yourself back down with proper form.<\/strong><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If this movement is TOO difficult, nbd, we <\/span>just need to back up a few steps.<\/p>\n<p>Set the bar higher so that when you lean back, your body isn&#8217;t down on the ground; maybe it&#8217;s only at a 45-degree angle.<\/p>\n<p><em>We&#8217;ll walk you through a row progression right here.<\/em><\/p>\n<p><strong>Here&#8217;s Staci again demonstrating it at a higher angle:<\/strong><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585378\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-incline-inverted-row.gif\" alt=\"Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>By setting the bar higher, it takes more of your body&#8217;s weight out of the equation. <\/strong><\/p>\n<p>As you get stronger (and\/or <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-not-suck-at-losing-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight<\/a>), you&#8217;ll be able to drop the bar until you&#8217;re parallel when pulling yourself up.<\/p>\n<p>I grabbed a video of <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Senior Coach<\/a> Staci from Team NF demonstrating a bodyweight row with <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastic rings<\/a>, but the instruction you&#8217;ll get in the video will really be helpful too.<\/p>\n<h3><strong>How to do a bodyweight row (with video explanation):<\/strong><\/h3>\n<p><iframe loading=\"lazy\" title=\"71 - Ring Row Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/q9t1tnbfpt?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<h3><b>To keep proper form when doing an inverted bodyweight row:<\/b><\/h3>\n<ul>\n<li><strong>Don&#8217;t let your butt\u00a0sag <\/strong>(squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).<\/li>\n<li><strong>Don&#8217;t flail your elbows. <\/strong> Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.<\/li>\n<li><strong>Pull the bar towards the middle of your chest.<\/strong> Don&#8217;t pull the bar up towards your throat, or down towards your belly button. Right in the middle!<\/li>\n<li><strong>Keep your abs tight. <\/strong> Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.<\/li>\n<li><strong>Pull your shoulder blades\u00a0<b>down and back towards each other through the movement<\/b>.\u00a0<\/strong><span style=\"font-weight: 400;\">Don\u2019t shrug your shoulders. Imagine you\u2019re trying to pinch a pencil between your shoulder blades to keep it from falling! <\/span><\/li>\n<li><strong>GO all the way.<\/strong> Don&#8217;t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.<\/li>\n<\/ul>\n<p>\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNeed help getting better at bodyweight rows? Let our coaches check your form!\t\t<\/button><br \/>\n\t<\/a><\/p>\n<h2><a name=\"progress_rows\"><\/a>How to Progress with Inverted Bodyweight Rows (6 Variations)<\/h2>\n<p><strong>Let&#8217;s provide a blueprint on how you can level up your inverted bodyweight rows.<\/strong><\/p>\n<h3><strong>#1) Doorway Rows<\/strong><\/h3>\n<p>At first, just start doing some rows in your doorway:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3794600\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/doorway-row.gif\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p>This will help you start training your &#8220;pull&#8221; muscles.<\/p>\n<h3><strong>#2) Towel Rows<\/strong><\/h3>\n<p><strong>Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:<\/strong><\/p>\n<p><strong><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3831705\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/row_doorwaytowel.gif\" alt=\"A towel can help you do a bodyweight row, as shown here. \" width=\"480\" height=\"270\" \/><\/strong><\/p>\n<p><strong>Coach Jim walks you through setting up your towel row in this video, &#8220;<em>No chin-up bar?? No problem!<\/em>&#8220;<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"No chin-up bar?? No problem! Five alternatives!!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/7RzPW-nVfuk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/pull-up-alternatives\/\" target=\"_blank\" rel=\"noopener\">Guide for Pull-up Alternatives<\/a> for more.<\/p>\n<h3><strong>#3) Inverted Row (High)<\/strong><\/h3>\n<p>Next, try doing an inverted row, but set the bar high so it&#8217;s easier to perform:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585378\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-incline-inverted-row.gif\" alt=\"Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#4) Inverted Row (Low)<\/strong><\/h3>\n<p>Once your inverted rows become easy, lower the bar to increase the challenge:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3585379\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/staci-bodyweight-row.gif\" alt=\"Add bodyweight rows to your workouts\" width=\"533\" height=\"300\" \/><\/p>\n<h3><strong>#5) Elevated Inverted Row\u00a0<\/strong><\/h3>\n<p>If you place your feet in the air, you&#8217;ll make this exercise even tougher:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3775708\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/elevated-feet-row.gif\" alt=\"Raising your feet will make rows more challenging.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#6) Inverted Row (Weighted)<\/strong><\/h3>\n<p>If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3835074\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/weighted-bodyweight-row.gif\" alt=\"Steve doing a weighted row\" width=\"481\" height=\"271\" \/><\/p>\n<h2><a name=\"inverted_row_workout\"><\/a>When Should I Do Inverted Bodyweight Rows?<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585375\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/10\/steve-inverted-row.gif\" alt=\"Inverted rows are a great exercise to work on doing your first pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>If you are <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">building your own workout plan<\/a>, you can mix in bodyweight rows wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).<\/strong><\/p>\n<p>When I go into a gym, my time is extremely limited, and I&#8217;m working <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">towards developing strength<\/a>.<\/p>\n<p>Here&#8217;s a sample two-day split for me:<\/p>\n<ul>\n<li><strong>Day A: <\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Squats<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">bench press<\/a>, inverted rows, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">dips<\/a><\/li>\n<li><strong>REST DAY:<\/strong> OFF<\/li>\n<li><strong>Day B: <\/strong><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadlifts<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Overhead Press<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-Ups (or chin-ups)<\/a>, Planks (Floor Swipes).<\/li>\n<li><strong>REST DAY:<\/strong> OFF<\/li>\n<\/ul>\n<p>Both days work my full body, I can do a full routine in less than 40 minutes, and I&#8217;m building strength.<\/p>\n<ul>\n<li>If you can&#8217;t do dips on Day 1, you can do <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">push-ups<\/a>.<\/li>\n<li>If you can&#8217;t do pull-ups on day 2, you can substitute <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">assisted pull-ups<\/a>.<\/li>\n<\/ul>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-3585413\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-staci.gif\" alt=\"Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>On the rows, aim for 3 sets of 10.\u00a0<span style=\"font-weight: 400;\">We cover this in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">sets and reps<\/a>\u201d article, but you can never go wrong with 3 sets of 10! <\/span><\/strong><\/p>\n<p>If you can&#8217;t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.<\/p>\n<p>Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.<\/p>\n<p><strong>You got this!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Overwhelmed? <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">I personally know how that feels<\/a>. It can be scary embarking on a strength training practice for the first time. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?<\/span><\/p>\n<p><b>We created the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching<\/a> program to tackle these questions directly. <\/b><span style=\"font-weight: 400;\">Your own<\/span><span style=\"font-weight: 400;\"> coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video)<\/span><b>:<\/b><\/p>\n<p style=\"text-align: center;\">\t<a target=\"\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tWe make strength training easy. Learn how we can help!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"table\"><\/a><b>How to Do Inverted Bodyweight Rows at Home<\/b><\/h2>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Bodyweight Row | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/OYUxXMGVuuU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Just because you don\u2019t have access to a gym doesn\u2019t mean you can\u2019t work out your back, you just need to get VERY creative. <\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Here\u2019s how you can do Inverted Bodyweight Rows at Home:<\/b><\/p>\n<p><strong>PATH ONE: <\/strong><strong>Use your kitchen table. <\/strong> Or your desk. <em>Be very careful with this one<\/em>.<\/p>\n<p>Lie underneath your table so your head and shoulder are sticking out above it.<\/p>\n<p>Grab the table edge with an overhand grip, and pull yourself up (just like it&#8217;s explained above).<\/p>\n<p><em>Warning, don&#8217;t pull the table over with you, and make sure you don&#8217;t break the thing!<\/em><\/p>\n<p><strong>PATH TWO: Get a really thick wooden dowel or pipe<\/strong>, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-3831702\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row_dowel.gif\" alt=\"This gif shows Jim doing a row on chairs\" width=\"480\" height=\"270\" \/><\/p>\n<p>Make sure it&#8217;s sturdy, and the bar isn&#8217;t going to break\/move on ya, and pull yourself up.<\/p>\n<p><strong>Don&#8217;t forget, you want to stay in balance.<\/strong><\/p>\n<p>If you don&#8217;t have a <a href=\"https:\/\/amzn.to\/2YednCI\" target=\"_blank\" rel=\"noopener noreferrer\">pull-up bar<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings\/\" target=\"_blank\" rel=\"noopener noreferrer\">gymnastic rings<\/a>, find a way to do some bodyweight rows whether it&#8217;s between two chairs or under a table.<\/p>\n<p>You&#8217;re smart, get creative!<\/p>\n<p><span style=\"font-weight: 400;\">This should allow you to start mixing in bodyweight rows into your <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training Routine<\/a>! <\/span><\/p>\n<p><strong>Any more questions about the inverted bodyweight row? <\/strong><\/p>\n<p>Leave em below!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p><strong>PS:\u00a0<\/strong><span style=\"font-weight: 400;\"><strong>Our new app Nerd Fitness Journey will walk you through doing simple rows, all the way up to a full pull-up! <\/strong>Instead of worrying about what to do next, simply follow the workouts built into the app!<\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"https:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><strong>PPS:\u00a0Be sure to check out the rest of\u00a0the Strength Training 101 series:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training Guide: How to Get Strong<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/01\/14\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">Strength Training Beginner Workouts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Levels of Gym Workouts For Beginners<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/02\/06\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">How Much Weight Should I Be lifting?<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/10\/07\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do the Deadlift with Proper form<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do a Squat with Proper Form<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/2014\/05\/28\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to do the Overhead Press<\/a><\/li>\n<\/ul>\n<p><strong>You can also get the guide free when you sign up in the box below and join the Rebellion!<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\">\n<ul class=\"formkit-alert formkit-alert-error\" data-element=\"errors\" data-group=\"alert\"><\/ul>\n<p><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"fields[signup_referring_url]\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"fields[signup_post_id]\" type=\"text\" value=\"3667\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_FormId\" name=\"fields[signup_form_id]\" type=\"text\" value=\"13\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"192.169.168.205\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-10-18 23:02:13\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><strong>###<\/strong><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">This exercise has been referred to as the &#8220;reverse bench press&#8221; too.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\"><em>I<\/em><em><span style=\"font-weight: 400;\">\u00a0say To-may-to.<\/span><\/em><span style=\"font-weight: 400;\"><a href=\"#refmark-2\"><\/a><\/span><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\">How to Do a Bodyweight Row or Inverted Row<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your \u201cpull\u201d muscles. If you\u2019re trying to get to your first pull-up (or even if you are already doing pull-ups), it\u2019s a must.\u00a0 That\u2019s why we program them in when designing workouts for our Online Coaching Clients. Today, [\u2026]<br \/>\nThe post How to Do a Bodyweight Row or Inverted Row first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":15199,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/15197"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=15197"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/15197\/revisions"}],"predecessor-version":[{"id":15213,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/15197\/revisions\/15213"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/15199"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=15197"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=15197"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=15197"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}