The Inverted Row is a mid-phase isotonic Horizontal Pull exercise with many variations. This exercise typically utilises bodyweight and emphasises Scapulothoracic Joint - Retraction musculature.
Starting Position:
Patient maintains an erect posture while both hands grasp a bar/ rings in front of them and arms are kept straight
The “inverted” component refers to the orientation of the patients body as they are prone (facing the ceiling) which places them under the bar/ rings
The Inverted Row is then performed by performing a Horizontal Pull ing motion, initiating with Scapulothoracic Joint - Retraction and complimented by Elbow - Flexion .
Inverted Row Plus - an additional step is added prior to the Inverted Row described above. Patient starts in an L-shape through ~90º Hip - Flexion , arms extended overhead and full Scapulothoracic Joint - Elevation . While maintaining straight arms, the patient moves from this L-shape to the Inverted Row position through Scapulothoracic Joint - Depression / Scapulothoracic Joint - Retraction and Hip - Extension . Akin to the Push-Up Plus , this variation emphasises Scapula control
The following exercises can be used as a regression if Inverted Rows exceed the capacity of the patient:
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Band Pull-Apart - basic isotonic exercise for Scapular Retractors
The following exercises can be used as a progression to Inverted Rows once exercise proficiency is achieved:
Seated Row - rudimentary weighted isotonic horizontal pull movement
One Arm Row - unilateral DB version of Seated Row
Face Pulls - bilateral isonotic horizontal pull exercise that emphasises GH Joint - External Rotation
Bent Over Row - weighted isotonic horizontal pull exercise that emphasises entire posterior chain
Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling