Feet Elevated Inverted Row 101 Video Tutorial
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Overview
The Feet Elevated Inverted Row is a bodyweight exercise that primarily targets the upper back, engaging muscles like the rhomboids and rear deltoids, while also activating the biceps and lats as secondary targets. By elevating the feet, the exercise increases the angle and intensity, placing more demand on the upper back and core for stabilization. It’s an excellent choice for building strength in the back without heavy equipment, ideal for improving pulling strength, posture, and muscle endurance. This move is especially useful for individuals progressing toward pull-ups, as it mimics a horizontal pulling motion and enhances grip and upper body control.
How to Perform
Position a flat bench lengthwise in front of the Smith machine.
Set the bar height on the Smith machine to approximately 4 feet from the floor to allow for a full range of motion.
Lie down facing up, with your heels resting on the bench for support, and grasp the bar with a grip slightly wider than shoulder-width.
Straighten your body fully, creating a rigid line from head to heels. This is your starting position.
Engage your core and keep your body in a straight line as you pull your chest up toward the bar, aiming to bring your shoulder blades together.
Hold at the top briefly, feeling the contraction in your upper back muscles.
Slowly lower yourself back to the starting position, maintaining control throughout.
Repeat for the desired number of repetitions, ensuring consistent form and avoiding momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Adjust your position so that when you pull yourself up, the bar aligns with your mid-chest for optimal muscle activation.
Keep your body straight from head to heels, ensuring that your core is tight and your hips do not dip or sag during the movement.
For an added challenge, place a weight plate on your torso to increase resistance, focusing on maintaining proper form throughout the exercise.
How Not to Perform
Avoid Letting Hips Drop: Do not let your hips sag as you pull yourself up. Keep your body in a straight line to ensure the back muscles are effectively targeted and avoid unnecessary strain on the lower back.
Do Not Overextend at the Top: Avoid pulling your chest too high above the bar. Overextending can shift the focus away from the upper back and place stress on the shoulder joints.
Avoid Using Momentum: Do not swing or jerk your body upward. This reduces engagement of the upper back muscles and can lead to wasted energy. Focus on a slow, controlled movement instead.
Keep Your Core Engaged: Don’t neglect core tension during the exercise. A loose core can lead to poor form, causing your midsection to sag, which reduces effectiveness and increases the risk of injury.
Do Not Shrug Shoulders: Avoid shrugging your shoulders up toward your ears as you pull. This can lead to neck tension and detract from upper back engagement. Instead, keep shoulders down and back to maintain proper form.
Avoid Gripping the Bar Too Narrow or Too Wide: Using a grip that’s too narrow or too wide can shift focus away from the upper back. Aim for a grip slightly wider than shoulder-width to keep the emphasis on the target muscles.
Don’t Rush the Descent: Lowering yourself too quickly back to the starting position reduces muscle engagement and can cause strain. Descend slowly to maximize upper back activation and prevent unnecessary stress on joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
