INVERTED ROW

Now the pull-up is a GREAT exercise an works the major muscles of the back (latissimus dorsi – the “Lats”, posterior deltoid – back shoulder, and a number of other muscles from the biceps to the core). The problem we face is that a number of folks (athletes as well as others training for their activity or sport) have a hard time doing pull-ups. The solution – INVERTED ROWS. Suhagra http://www.healthfirstpharmacy.net/suhagra.html

The INVERTED ROW is done with a bar, in a power rack. This one is a little harder to do at home, just because of the safety issue, which is always a concern for us. Safety first and prevention of injury is the key to any training program. If you have a squat rack at home, or some type of a adjustable pull-up bar, you can do this one in the comfort of your home.

Execution:

Adjust the height of the safety supports on the power rack or squat rack so that while lying on the floor, your arms are fully extended when you grip the bar – and you have some space between your back and the floor.

Place a sturdy bar on the supports of the power rack or squat rack

Grip the bar with an overhand grip, palms turned forwards, arms and legs fully extended (or straight)

Pull your body up toward the bar – making sure your hips and truck rise at the same time – DON’T LET THE BODY BEND – if this happens – raise the bar up to a higher level

End with your CHEST touching the bar and keeping the elbows close to the body. DON’T PULL AND HAVE YOUR CHIN OR NOSE TOUCH THE BAR

Lower yourself back to the ground, again – making sure your hips and trunk stay in a straight line – until your arms are fully extended.

Perform the prescribed number of reps:
beginners 1-2 sets of 8-10 reps
intermiediate 2-3 sets of 8-10 reps
advanced 3-4 sets of 8-15 reps

The INVERTED ROW helps to develop a strong back, shoulders, core and arm strength.

Variation:

1.  If you are unable to perform the exercise with the legs fully extended, you can bend the legs to 90 degrees and perform the set number of sets and reps raise the bar up to a higher level and perform the set number of sets and reps

     2. You can use suspension straps (TRX or a Cross-core). By doing a row or pull with straps, you have to     work harder to maintain body control and core support. This will increase the intensity of the exercise. More for intermediate to advances. How to buy Modafinil online http://kendallpharmacy.com/modafinil.html