Inverted rows are more difficult than people believe. Never under estimate such an exercice. Excellent for back muscles and core. You're absolutely right. Thanks for sharing that video. Very instructive
Those ring rows are hard, in fact they are unstable as well from feet. The movement changes depending on what you place your foot onto, due to lack of horizontal stability, so the dumbbell there and it’s tedious to set up too.
I agree with him, I also noticed that inverted rows are a high rep range exercise like lateral raise What I disagree with is doing beyond 30 reps, its too much time consuming
Inverted Rows are the BEST back exercice IMHO. They work wonders in an high repetitions like cali circuits and if you do them as Weighted they will build not only incredible back density but also amazing biceps and foreams.
Love inverted rows. I tend to put them at the end of my pull superset. Pull up > banded pull up > inverted rows. Failure is when I cant even retract my shoulders.
I always loved the inverted row exercise as it was the natural opposite of a push up and you have to train your muscles equal to their opposite to avoid posture imbalances which is why I play it safe and stick to low reps just in case I can not train the opposite muscle to do the same reps with the same weight.
There’s no denying that this CAN build muscle but there’s plenty of exercises you can load up and make more difficult in order to hit that 8-12 rep range which is a lot better for hypertrophy.
Inverted rows are part of my small rings routine; which has definitely yielded some development of the back. Thanks for the reminder about partials; I'll try that as I'm certainly guilty of giving up when I can no longer get the full ROM.
I’ve started doing this exercise recently since I don’t have a pull up bar. I had my doubts at first the first few times doing them, and I even looked it up. But I can say that this is a killer exercise. And I appreciate the creator explaining it to drive that point home even more great to know
Nobody who knows their stuff thinks you're weak when you do inverted rows, they think you're serious. They will think you're weak when you do terrible flopping pull-ups with horrendous form though
Love me some ring rows to polish off a back day of pullups, straight arm pushdowns, etc. Rows train a different functional purpose of the back and arms that nothing else hits properly!
Inverted rows are great, they are just tougher to load than pullups. If you are doing BW only then it doesn't matter, but if you have a dip belt and can add some weight (I use kettlebells) then a pull-up will be far higher intensity.
idk about bw exercises (so take this with a grain of salt) but with dumbells/machines partials increase fatigue and rest needed and aren't optimal for hypertrophy, 1-2 rir achieves the same results if not better
Aaaahhh. Okay. So I stop once I can no longer do full range of motion. The first 7 are usually great. I pause and then start a new set. The aim is to do 35 reps. So now I realise it is okay to do lengthened partials. I thought is was just bad at then.
Hey would like to give some advice if you’re up to listen! I saw you said the first 7 are great then you pause, not sure if it’s just a misunderstanding, but you should generally do as much inverted rows or pull ups as much as your body can handle. You shouldn’t have a dedicated number in mind, but just until you physically can’t anymore. This is why body weight exercises are pretty hard to build upon on as well since most people underestimate how much they can actually do. If you feel like after 15 reps it’s still easy, try to include in a bag behind you’re back with something light then heavy over time. Try to get atleast 10-12 reps after that until you can’t anymore. If it’s too much before the 10-12 reps, lessen the weight. Hope this helps
Not too sure if I was clear on the 7 reps thing, but I meant don’t pause after 7 reps, just keep going until your body can’t handle it anymore on that specific set. Then you can take a 2-3 minute break
It will be interesting to speak about the Gironda pull up variation. This exercise is similar to the Gironda pull up. And it's a combination of a pull up and a inverted row.
Strength curve is lowest at the full stretch where hypertrophy potential is greatest. Chest supported machine row where strength curve is optimal at stretched position is best.
I think there is something to be said for instability though, which is something that machines lack. Everyone talks about the stability as being a positive in that it enables greater loads, but I think there is an argument for instability requiring greater muscle recruitment.
For intermediates i still think it's not enough resistance since they can easily do 30+ reps which is outside the range of hypertrophy. Best to add weight to yourself with a vest or something if you can do 30+.
Or for those who do not have access to weights, you can simply put your feet on a high surface or a chair, this will increase the difficulty of the exercise by several levels
I'd say that most intermediate lifters, not athletes, can't do 30+ reps like the ones shown in this video (full rom and controlled all the way, with a small pause at top and bottom). Another thing that's worth mentioning is that people have different levels of flexibility. In that sense, if you do them with the rings touching your pecs, the fatigue increases exponentially the higher you go.
sure they’re great if you’re fresh and at the beginning of a workout. 20+ reps to failure of an exercise where you have to brace for stability isn’t ideal towards the back half of your workout when you’re already fatigued
For me the secret of inverted rows is using dead legs. I mean just touch the floor or your base with the back of your heels. It's like 80 percent of a pull up but in a complete different angle.
Depends, but for full range of motion work let the shoulder blades protract at the bottom (basically a dead hang). Then retract just while you're going up
No, especially in rows, let your shoulder blades move! Learning how to control the scapula is one of the biggest benefits of doing rows and is actually really valuable for pull ups and even more advanced stuff like Front Levers
I have to ask then: should you do Pull Ups and Inverted Rows on the same Pull day? Or give them their own "dedicated" day to really focus on the exercises and not have fatigue from the other one be a limiting factor?
Agreed. I get that lengthened partials are all the rage right now, but I think most people just don’t want to spend two to three minutes milking every last centimeter of movement out of every set, nor should they be expected to. IMO, gross technical failure with a moderate-to-high intensity is still the best approach.
Honestly how big you are is perfect for overall health. Guys trying to be unnaturally big always have some side effect. I love rings I do all kinds of stuff daily it’s truly my favorite
I disagree ur reasons why people avoid this. I think its the setup time/equipment (rings vs trx vs bar) and its a little awkward getting in the correct form. Other rows are just quicker and less setup
We don't do it because there isn't a specific space in the gym to do so. It is bad enough when people use the Smith for calf raises or the squat cage for barbell curls. If we got into a cage and attached our calis rings for this exercise..... Come on man.
pull ups are for back width, the true thickness comes from rowing exercises, ppl constantly skip bw row but domt realize that bodybuilders always have some kind of rows in their routine
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An "excise" is a tax, my dude.
The word you should be saying is exERcise.
Perfect to finish off a pull workout imo, just keep going with these for a minute or two and you'll be properly done
Weigthed inverted rows are incredible for building an inmense Upper back, seriously, they are top notch
Chuck in some ring face pulls while you're at it
@@elkhisinio but not practical
@tvujtatata You throw on a backpack backwards. A rather minor inconvenience but to each their own.
Pull ups, heavy rows and then these... Gold
Inverted rows are more difficult than people believe. Never under estimate such an exercice. Excellent for back muscles and core. You're absolutely right. Thanks for sharing that video. Very instructive
Best calisthenics channel on youtube
Those ring rows are hard, in fact they are unstable as well from feet. The movement changes depending on what you place your foot onto, due to lack of horizontal stability, so the dumbbell there and it’s tedious to set up too.
You dont need much stability compared to ring dips
I love inverted rows but haven't done them for a while. Thanks for the reminder
I agree with him, I also noticed that inverted rows are a high rep range exercise like lateral raise
What I disagree with is doing beyond 30 reps, its too much time consuming
Add weight then. Or do L-rows. With Ls you won't be able to do 5 proper ones.
@CaHgO The thing is that adding weight is difficult and uncomfortable due to the horizontal positioning.
Adding weight is much easier for pullups.
Thank you 🙏🏽 will try today for the first time
Excellent tips!! Thank you
that thumbnail.... those faces when he's doing those reps.... so real!
if you're not making faces you're not training hard enough!
I agree with this video. Especially when we do a lot of pulling in the horizontal plane in our day-to-day living.
The stretch you get on these are unbelievable
Inverted Rows are the BEST back exercice IMHO.
They work wonders in an high repetitions like cali circuits and if you do them as Weighted they will build not only incredible back density but also amazing biceps and foreams.
I really like that you emphasize going beyond technical failure. So many gains left in the tank by so many people.
Love the intensity in the set brother. Going to do this when the gym opens up tomorrow, thanks and Merry Christmas mate
Love inverted rows. I tend to put them at the end of my pull superset. Pull up > banded pull up > inverted rows. Failure is when I cant even retract my shoulders.
Love single arm rows as well
Thanks! Will do!❤
Thank you for saying this!
I always loved the inverted row exercise as it was the natural opposite of a push up and you have to train your muscles equal to their opposite to avoid posture imbalances which is why I play it safe and stick to low reps just in case I can not train the opposite muscle to do the same reps with the same weight.
Love them. I can stay in a 15 rep range. I just load them with added weights and they become tough very fast.
When frozen shoulder kept me from doing dead hangs or pull ups, I could do 20 of these. Take the win you can get! Was crucial for my rehab.
There’s no denying that this CAN build muscle but there’s plenty of exercises you can load up and make more difficult in order to hit that 8-12 rep range which is a lot better for hypertrophy.
I love this exercise! Always have done. I find a better muscle contraction with this compared to standard pull ups
These and push ups superset is no joke
Inverted rows are part of my small rings routine; which has definitely yielded some development of the back.
Thanks for the reminder about partials; I'll try that as I'm certainly guilty of giving up when I can no longer get the full ROM.
I’ve started doing this exercise recently since I don’t have a pull up bar. I had my doubts at first the first few times doing them, and I even looked it up. But I can say that this is a killer exercise. And I appreciate the creator explaining it to drive that point home even more great to know
Nobody who knows their stuff thinks you're weak when you do inverted rows, they think you're serious. They will think you're weak when you do terrible flopping pull-ups with horrendous form though
Love me some ring rows to polish off a back day of pullups, straight arm pushdowns, etc. Rows train a different functional purpose of the back and arms that nothing else hits properly!
Fade doing pushups lets go 😎
"don't blame the exercise, take an honest look at your intensity" 🔥🔥🔥
Inverted rows are great, they are just tougher to load than pullups.
If you are doing BW only then it doesn't matter, but if you have a dip belt and can add some weight (I use kettlebells) then a pull-up will be far higher intensity.
idk about bw exercises (so take this with a grain of salt) but with dumbells/machines partials increase fatigue and rest needed and aren't optimal for hypertrophy, 1-2 rir achieves the same results if not better
Aaaahhh. Okay. So I stop once I can no longer do full range of motion. The first 7 are usually great. I pause and then start a new set. The aim is to do 35 reps. So now I realise it is okay to do lengthened partials. I thought is was just bad at then.
Hey would like to give some advice if you’re up to listen! I saw you said the first 7 are great then you pause, not sure if it’s just a misunderstanding, but you should generally do as much inverted rows or pull ups as much as your body can handle. You shouldn’t have a dedicated number in mind, but just until you physically can’t anymore. This is why body weight exercises are pretty hard to build upon on as well since most people underestimate how much they can actually do. If you feel like after 15 reps it’s still easy, try to include in a bag behind you’re back with something light then heavy over time. Try to get atleast 10-12 reps after that until you can’t anymore. If it’s too much before the 10-12 reps, lessen the weight. Hope this helps
Not too sure if I was clear on the 7 reps thing, but I meant don’t pause after 7 reps, just keep going until your body can’t handle it anymore on that specific set. Then you can take a 2-3 minute break
@procreeps5357 I appreciate your advice. Thanks. I am very new to this type an exercise and will take it on board.
@ no worries man, can send me a msg if you need help
It will be interesting to speak about the Gironda pull up variation. This exercise is similar to the Gironda pull up. And it's a combination of a pull up and a inverted row.
True words... I pull by them.
many people don't look like their goals. they look like their excuses. real work never lies🤩
Perfect when using rings. The instability makes it a great challenge when paired with pull ups.
I'm a designer and I just can't stop looking at your staircase❤
Please do a collab with Jeff Nippard. I want to see him doing some calisthenics
Strength curve is lowest at the full stretch where hypertrophy potential is greatest. Chest supported machine row where strength curve is optimal at stretched position is best.
I think there is something to be said for instability though, which is something that machines lack.
Everyone talks about the stability as being a positive in that it enables greater loads, but I think there is an argument for instability requiring greater muscle recruitment.
@@cynicist8114I agree for pushing movements, but the pull up and for don’t really allow that.
For intermediates i still think it's not enough resistance since they can easily do 30+ reps which is outside the range of hypertrophy. Best to add weight to yourself with a vest or something if you can do 30+.
Or for those who do not have access to weights, you can simply put your feet on a high surface or a chair, this will increase the difficulty of the exercise by several levels
I'd say that most intermediate lifters, not athletes, can't do 30+ reps like the ones shown in this video (full rom and controlled all the way, with a small pause at top and bottom). Another thing that's worth mentioning is that people have different levels of flexibility. In that sense, if you do them with the rings touching your pecs, the fatigue increases exponentially the higher you go.
I am sold gonna add rings and inverted row to my workouts.
sure they’re great if you’re fresh and at the beginning of a workout. 20+ reps to failure of an exercise where you have to brace for stability isn’t ideal towards the back half of your workout when you’re already fatigued
For me the secret of inverted rows is using dead legs. I mean just touch the floor or your base with the back of your heels. It's like 80 percent of a pull up but in a complete different angle.
8-12 are goat, but If the weight IS to low higher reps are a must. Its that easy.
You could always add a weight vest
Inverted rows the gateway to your first pull up 👍
I love doing it on rings, but setting up and rolling up it up just takes ages.
TRX 🔥
Did 50+ reps on a set of rows the other day just to see what it was like. Even at that high of reps you're getting a crazy back pump
I got a reactional caf injury, and this like O² for my shoulder and scapula
Imma do this today
Should you have fixed shoulder blades on rows and pull ups ?
Depends, but for full range of motion work let the shoulder blades protract at the bottom (basically a dead hang). Then retract just while you're going up
No, especially in rows, let your shoulder blades move! Learning how to control the scapula is one of the biggest benefits of doing rows and is actually really valuable for pull ups and even more advanced stuff like Front Levers
My upper traps does suffer from this move somehow, great exercise
Awesome.
and you can also do it with weights
Yep.... all agreed from a 4 decade trainee with a huge bodybuilder back made in pure calisthenics realm....
These give me the worst back fatique on the planet as a beginner. Very underrated how much these affect ur back.
I do half my back work pull ups and half inverted rows
Doing 100, with a full scapula stretch at the bottom, and touching the rings to your body is one of the hardest workouts you’ll do
Aren't these actually called Australian Rows? Great exercise!
Isometric hold on the top is worth it or just controlled eccentric?
I did these for the first time this morning. They're tougher than they look.
Is the bulging eyes part of the exercise?
Music at the end ?
As someone who went from 9 incline rows to barely 4 horizontal rows I can't imagine ever being able to do 20+. 😢
When did these every day for 6 months and my lats were huge
What about building strength with 20+ reps?
GTG on it 20 rep X4 each day. Done it for a year. Went from 3 pullup to 10 with nothing else
for strength training, would you stop until technical failure but with low reps and higher sets
I skip over them because they are hard to find a location for
If I add this to my routine what else can I do to train back? Can u give me some examples please 🙏🏻
I have to ask then: should you do Pull Ups and Inverted Rows on the same Pull day? Or give them their own "dedicated" day to really focus on the exercises and not have fatigue from the other one be a limiting factor?
lengthened partials take forever to finish
Agreed. I get that lengthened partials are all the rage right now, but I think most people just don’t want to spend two to three minutes milking every last centimeter of movement out of every set, nor should they be expected to. IMO, gross technical failure with a moderate-to-high intensity is still the best approach.
Honestly how big you are is perfect for overall health. Guys trying to be unnaturally big always have some side effect. I love rings I do all kinds of stuff daily it’s truly my favorite
You have a very similar voice to Jarrod’s Tech
Wow 20+reps I can't even do 8. But great advice and I'm going to keep going
I disagree ur reasons why people avoid this. I think its the setup time/equipment (rings vs trx vs bar) and its a little awkward getting in the correct form. Other rows are just quicker and less setup
No we did not subscribe for the gaming videos , we subscribed for your energy ,your vibe..
We don't do it because there isn't a specific space in the gym to do so.
It is bad enough when people use the Smith for calf raises or the squat cage for barbell curls.
If we got into a cage and attached our calis rings for this exercise.....
Come on man.
You can and there is nothing wrong
i think front lever pull ups are better if you're advanced
Rows helped me to get 23 pullups from 17 pullups
do we need to retract scapula when we pull?
That thumbnail face tho💀
How can any exercise be unproductive when your muscles are screaming at the end of a set?
trying tomorrow
Crazy that people shame inverted rows even though most people cant even do 1 pull-up
ok but what about how easy it is to progressive overload this exercise?
moving to decline, one arm or archer, tuck front lever row, there u go
You can also just add weight via weighted vest or backpack.
I can't access pull ups for a while. I have a TRX thing. Should I just replace my pull ups with inverted rows?
what exercises would you advise me to help fixing my rolled(to the front) shoulders ?
But how much do we have to get failure on exercices like how many sets till failure in a pullday=pullup
Is it 8 to 12 reps for just 1 set?
And you can always weight them
🙌❤️
Interesting that it's practically an iverted push-up and yet people forget that you never grow out of such rows the same way you wouldn't those!
but can it build a thick meaty upper back though?
pull ups are for back width, the true thickness comes from rowing exercises, ppl constantly skip bw row but domt realize that bodybuilders always have some kind of rows in their routine
Slept on back movement. Your back WILL grow large and strong
I think it's even harder than normal rows
How old is dude