Doing the inverted row at home is extremely plausible whilst maintaining the same level of efficiency.
This is because the inverted rows are a full body workout that utilises your bodyweight to direct strain and increase strength levels of various areas of the body.
Some of these areas include the back, shoulder and arm. It is termed ‘inverted’ because for proper form, your body is required to be put in a horizontal position.
This position is intentionally used to ease the load that comes with exercises movements. This is because the inverted row is especially taxing on the body.
However, it is an exercise that is extremely beneficial and the best part about it is, it can be done at home to the same elite level.
Therefore, doing the inverted row at home is extremely achievable and can in fact be done in a variety of ways.
Some of the ways you can do the inverted row at home include:
USING A BEDSHEET AND DOOR FRAME
Incorporating two household items such as a bedsheet and door frame provides with the basic tools to do the inverted row at home. To do this exercise:
- Get a bedsheet and tie a strong knot on the sheet
- Throw it over the top of a door and ensure the knot remains behind the door
- Shut the door completely preferably using the lock
- Stand really close to the door with your toes touching the bottom part of the door
- Hold the sheet area closest to your chest in a grip that points your fingers back to the body
- Slowly lean back until your arms are straight with your arms on the edge
- Lean your shoulders back and down
- Drive your elbows behind you and propel yourself up and down
USING A BEAM OR BAR
Doing the inverted row at home will definitely require some repurposing and inventiveness.
As such, this requires to use things found in your environment and this is where using a beam or bar comes in while doing the inverted row at home.
You can convert a lot of things into a functional bar it just has to be sturdy enough to hold your bodyweight.
To do the inverted row at home using this modification:
- Get a sturdy bar or beam
- Lock it in place between two horizontal structures i.e., a water tank
- Spread your arms to about shoulder width
- Ensure your back is neutral and legs straight
- Using your elbows, lift yourself up and down
USING THE TRX CABLE
The TRX cable can seem like a daunting, complicated piece of equipment to use if you’re starting out.
However as far as gym equipment go, it doesn’t really get as simple as the TRX cable. This is simply due to how it is easy to use on top of other trickle benefits such as its mobility.
While doing the inverted row at home, the TRX cable works in a similar manner to the bedsheet and door frame set up.
However, the TRX cable provides more control over your workout in regards to matters such as adjusting position and stability while doing the exercise.
WHAT MUSCLES DO THE INVERTED ROW AT HOME WORK?
The elbows play an extremely prominent role while doing the inverted row at home or doing the standard inverted row.
This is largely due to the horizontal positioning that you take up while doing the exercise. As such the elbow is isolated leading to its collaboration with the forearm in order to control your movements
The latissimus dorsi or lats are the largest back muscles located on the upper section of the back. They are therefore the most actively engaged area of the back when doing the inverted row at home.
In essence, the inverted row is a twisted variation of the pullups and just like in pullups, the back is heavily involved in propelling you up and at the same time regulating your momentum.
Essentially once the lats have started reaping the benefits of doing the inverted row at home, it becomes easier to do.
This is as a result of the power a strong latissimus dorsi muscle generates. It also protects the spine which shields you from back injuries.
As mentioned above, the forearm plays a vital role in allowing you to propel yourself up with flexing the elbow.
The forearm and the wrist also play a literal pivotal role in ensuring steadiness while doing the inverted row at home. It also ensures that your grip remains intact in spite of the difficulty of the strain directed towards the arm while doing the exercise.
In order to hold on while hanging midair, you have to brace your core. The continued strain that results from bracing the core is what strengthens the core area.
INVERTED ROW AT HOME BENEFITS
Doing the standard inverted row or doing the inverted row at home guarantees you uniform conditioning simply due to the movements associated with the exercise.
Movements that engage pretty much all major areas of the upper and lower body. Uniform conditioning is what sets apart fit people and those with elite levels of fitness.
This is because it ensures there are no chinks in your fitness armor.
IMPROVES YOUR ATHLETICISM
As an exercise, the inverted row activates and engages all facets that are required for any athlete.
The need to balance, the agility to hold on in a destabilized environment and the explosive power to hoist yourself all translate in a variety of ways in a functional capacity.
For instance, in order to hold off challenges you to be able to pivot yourself in a destabilized environment.
Explosive power on the other hand is crucial when it comes to speed. All things that can be derived from doing the inverted row.
MISTAKES TO AVOID
The inverted row especially the unconventional inverted row at home requires perfect form in order to achieve efficiency.
A bent back is often a hindrance because it directs strain to the wrong areas and can end up harming you as a result of a spinal injury.
USING YOUR SHOULDERS RATHER THAN YOUR ELBOWS
The inverted row is tailored to make your movements easier. One of the things that are tailored to your favor in the exercise, is the extra elevation support that comes from using the elbows.
Therefore, when you use your shoulders to hoist yourself rather than the elbows, you make the exercise harder for yourself
As long as you’re willing to get inventive, this is a great way to achieve uniform conditioning in a cheap comfortable manner.