Training for inverted rows

[galapogos]

Any tips for training for inverted rows? I'm helping someone pass a physical fitness test and one of the requirements is inverted rows for reps, but right now the reps are pretty low. What should the hand position be? Rowing to the neck/shoulders or to the stomach like in a traditional barbell/dumbbell/cable row? I was thinking maybe chest supported db rows or cable rows, since there's a tendency for torso rotation during bent-over db rows for people with weak cores, and barbell rows will also probably be too challenging for these people.

[gobbla]

hand position = comfortable\natural
row to nipples

I'm not really sure if I'd worry too much about accessory exercises to build this unless it's a special population member. It's a pretty basic movement that's low risk and high impact. Just do a lot of them (1-3 max rep sets or near to anyway)...often (3-4x a week). It's a movement that should progress pretty rapidly.

[galapogos]

Thanks. I was just concerned in case the equipment to do inverted rows isn't available.

[Aiken Steve]

Originally Posted by galapogos

Any tips for training for inverted rows? I'm helping someone pass a physical fitness test and one of the requirements is inverted rows for reps, but right now the reps are pretty low. What should the hand position be? Rowing to the neck/shoulders or to the stomach like in a traditional barbell/dumbbell/cable row? I was thinking maybe chest supported db rows or cable rows, since there's a tendency for torso rotation during bent-over db rows for people with weak cores, and barbell rows will also probably be too challenging for these people.

Inverted rows are fairly demanding. If he/she can't do any right now, then seated rows would be the best place to start training. When doing inverted rows, I put my feet up on a bench so that my head is actually lower than my feet at the starting point. Row to the chest with your hands placed about shoulder wide apart. There are a lot of folks around who will tell you that using the Smith Machine for Inverted Rows is the only thing that justifies its existence.

[LisaS]

maybe add pushups and planks (and "face up planks") as companion exercises - it seems like that stiff body on inverted rows maybe a contributing limiting factor and these will help with as well.

[Alcoholiday]

if they can't do regular inverted rows, just have them start by doing them with their feet on the floor for assistance, and then have them move their feet further out until they are on the heels of their feet.

[Mon]

Got this from some website a while ago and had it saved in my notepad. I forgot where I got it from.

Inverted Row Progression from easy to hard.
1. Knees flexed with feet on floor
2. knees extended with feet on floor
3. knees extended feet elevated on bench
4. knees extended feet on bench with weight on chest
5. side to side inverted row

[galapogos]

Thanks for the suggestion. Actually the requirement is an "incline" inverted row, not a regular one where the body is about horizontal, so the feet will be on the floor rather than elevated.

[Mon]

Oh okay. Incline is actually #2 on the progression list. The bar can also be adjusted up higher from the ground to become easier for your friend. The lower the bar, the harder it is.