Inverted Rows are the goat of underrappreciated exercises. Brachialis, Brachioradialis, upper back, and rear delts all grow if you really treat it like it deserves to be. I never had such great rear delt gains until I started doing inverted rows with a wide grip.
@@magic1058 I believe so, look at his older video's (2013) and now. Not much muscle gains have happened (not like those roiders, but he's gained a good amount) but His Strength and Knowledge have Sky Rocketed! He's truly an Elite Natural with extensive Knowledge and Experience.
If anthropometry prohibits someone from dips, hand stand push ups + chin ups work well too! If someone used weighted calisthenics compounds + dumbbell isolations for smaller high frequency muscle groups + barbell lower body lifts = amazing bodybuilding gains for sure .
I been looking at Fitness UA-cam since luimarco, old school Hodgetwins, PoG times when all the fitness channels were coming up. Your channel is becoming one of the best ones around. Keep up the good content and I hope the channel continues to grow man
Haven’t been around that long but got in when Alex was ending the rack pull phase and I remember all other “power you tubers” would roast him and here we are with alphadestiny climbing the ranks of best fitness UA-cam channels period .
i did build up inverted rows for 50kg for 5reps. becuase at that time i didn't know about barbel rows and was building my home gym. my upper back got so huge that i stopped working on it and started emphasizing more on my lats😂😂😂 weighted calisthenics has insane results.
I know it's a late response, but how did you manage to load 50kg on it? I'm currently at 20kg using a regular backpack, and I'm worried it might break.
You’re something else Alex, always coming up with the best ways to maximize strength and size. I do inverted rows and my thickness has gotten up, never thought about this exercise weighted, time to make some more gains
Calisthenics YT channels were innovative 3 years ago but they've run out of ideas and keep repeating the same things. You're by far the exception, always bringing extremely relevant and novel content. Your work is much appreciated, my friend
You’re treating us with amazing calisthenics videos Alex, it’s like you’re a mind reader, you always put out videos about the exact topics I want to know more about. Other channels are great but somehow you approach topics differently. I think what you do for me and I presume others, is that because you’re at the elite level you give people confidence in simple exercise which might otherwise be overlooked. I think a lot of us overthink what it takes to progress but after watching your channel for a while I feel much more confident, to the point where I don’t worry about my performance or look to much because I trust in the process.
I noticed weighted inverted rows strengthen the glutes and lower back a bit without much strain. This exercise is absolutely key and I prefer it over the pull-ups. Love pull-ups, they're fun and it's pretty cool being able to do them but the upper back is extremely important, and the pull-up is simply not enough.
True, Pull ups are mainly a lat dominant lift while rows are Lats+Upper back dominant lift. When doing inverted rows you are essentially doing a glute bridge plus a BB row.
I've recently started doing these with my bodyweight and feet slightly elevated. They feel amazing, I used to do 5x5 bent over rows but the weight got to a point where I couldn't tell if I was getting stronger or cheating more
True, Weighted Inverted rows resemble a chest supported row plus you can smash the volume with this. If your doing this weighted I recommend to put a dip belt at stomach level/close to it as this ensures safety when going heavy/use a plate loadable vest.
I’ve been doing only dips and rows every day for a month now just to ease back into getting back in shape. I’m ready for the weighted vest! Just got a pull-up bar too. All aboard the gain train!
I did them on rings with 40kg on my chest, and have to say, that this is truly amazing row! In many ways it is better than classic barbell row. You can load it pretty heavy and hit volume with it, also easy to recover from. 🔥🔥🔥
Well said, I used to do these for sets of 25 as a finisher. Now that I started adding weight, I’m up to 70lb for sets of 10+ and making great upper/mid back gains 💪
The hybrid style of training (calisthenics and conventional weights) is really growing on me, not just thanks to this channel but the obvious scientific benefits that I see being listed across the platforms bodybuilding community. Look forward to incorporating these - especially useful seeing as I do my barbell rows and deadlifts on the same day, so It would be great to maintain a heavy load on my upper back but take a bit of pressure off the lower back before squat days the following day. Thanks man
Just added these to my program. Never felt my rear delts so much & I love the SFR and ease of doing them on same day as Deadlifts opposed to Barbell Rows. Great video Alex!
Very few people have the strength to do these properly, which means that the body touches the wrists at the top of each rep. Even done through the partial range of motion they still probably have a lot of value though.
This progression is great, though many find it hard to get reps in and would require a band to perform, I am currently doing the progression of the mindful mover which is the arc row, where instead of pulling the rings to the chest which makes the row really easy, you instead pull toward the hips to make the row even harder and greatly mimics the front lever row, it is really humbling most especially if you really pull toward the waist ( the progression I am currently working towards ) this could be put in a intensity to really work toward pulling toward the hips, while doing the weighted rows on a volume day
@Ranno Man 90 degrees is not the full range. The difference in strength required to pull those last few inches (without using momentum) is immense. It is possible if you're strong enough, just that 99% of people aren't.
I started doing calisthenics at 375 lb bodyweight so these were a god send because they allowed me to work my back when I could not do pullups. I still do them, and I bought some tension bands for assisted pull ups.
Excellent video bro, love calisthenic content ! Now, I want to training back at home ahah! To summer: What we need to get jacked from home training (tell me if I forgot something !) : Weighted pullups Weighted inverted rows Free weight rows (barbell or dumbell) Weighted dips Pushups Overhead press or HSPU Rear and lateral delt isolation Arm isolation (Curls and extensions) Posterior chain work (RDL, Deadlift, hyperextensions) Knee flexion exercise (squat, lunges...) Calf isolation
you can add the "Yoke" part which consists of neck, traps and forearms but only if you wish to develop these bodyparts. Every exercise you said is perfect already
Really loving watching your content evolve, man. You’ve always had this “most bang for your buck” realistic fitness philosophy and it’s great seeing you expand that and refine it. Helping people optimize their training without being stuck in the gym all day every day. Half the training time twice the gains. Always killin it brotha. Keep it up!
It may feel awkward and require a lot of anti-rotational core strength but for those of you without a vest or plates to put in your backpack working up to a single arm inverted row allowed me to keep most of my back gains during lockdown. I first did high rep BW inverted rows, then I did archer inverted rows(wide grip, pull side to side) then eventually I took a wide stance locked my core in and started doing them single armed.
@@AlexLeonidas use a dip belt, wrap the chain of the belt around a pillar (if you have one) and trap your legs under the belt. Place a piece of styrofoam under your knees for a knee pad, attach a resistance band to the pillar and grip the band close to your chest in both hands as you descend. Place another piece of foam or padding to cushion your chest where it meets the ground.
Great video again Alex! Explaination is amazing as you seem to notice key benefits and tips that most individuals ignore or just simply dont recognise. As always, Thank you Alex.
Inverted rows are precious they made me able to do pull ups. Before I could never do one single pull up. As a bonus from my experience, opposite grips would fix any unbalances in both sides. Thanks for sharing great content. Subscribed
Damn! I totally forgot about these. Definitely incorporating them in my program. I always wanted a seal row setup, but this seems like it can be a solid replacement.
A staple during lockdown for me. Use rings to get more ROM and it lets the forearms/wrists rotate naturally. Kensui plate loaded vest made progressive overload easy too.
Inverted rows is the king! During lockdown it was one of the primary exercise that i did, and i gained much more during lockdown that i did my back workouts before lockdown
Very very good point about inverted rows being closed chain and having great SFR. Will put it on my next training schedule. Great content, keep up the good work
Alex, i Just purchased a Swiss bar for extra max effort Ohp variations thanks to your suggestions, training is about to be even more fun!! Love from Italy
I love rows! rows + face pulls = good bye to bad posture!!! This video combines perfect with your pullup video of doing 10x10. 10x10 weighted rows...enjoy the gains!!! 😤💪😎😎😎
Alex you need to try tucked front lever/inverted rows with a 45lb plate on your stomach bro, rowing all the way till your chest area is basically touching the bar, imo the super saiyan version of doing inverted rows. Especially after weighted pullups if you do them for even 3x10-12 the back contraction is insaaane
People preach pullups (for a good reason, they're really good) without realizing a lot of people can't do them. This is a terrific exercise for begginers that feel down cause they can't do pullups. Definitely one of my favorites.
You didn't have to tell me lol because I do them anyway. But I'm glad you shared that knowledge with other people because this exercise is almost magical
Simple loading hack. If your feet are elevated, you can load a dip belt around your waist and have the plates just dangle through your legs or if that hurts your private region, wear the belt backwards and use smaller plates so the weight hangs behind you
Idea for a video: I’ve heard lots of calisthenics guys recommending every minute on the minute style of training. What are the pros and cons? How do you maximize this style? What are the risks and how do you minimize them. I think it would be good content and I think you’d be able to explain it well. Thanks for always keeping it real. 👍🏼
Pros: Getting good at a particular skill, it increases the TUT of a skill to establish the position needed for it. Cons: Increases the chance of getting injured, You need to warmup more to avoid getting injured. Rest in order for your body to adapt to the high volume high intensity training.
Such an informative video as always. I've been doing barbell bent-over rows for a couple of months but the risk of cheating and lower back strain has been bothering me. Also I do mainly calisthenics and weighted calisthenics so I prefer bodyweight-type movements anyway. This video has convinced me to probably switch to weighted inverted rows.
I have been doing weighted inverted rows and weighted pull ups (up to +20kg) with a weight vest for 4 months during quarantine with rings. When the gyms reopened it was kinda funny how easily the weights moved on machines, cables and barbell exercises. Also my grip got much better. (Weighted) Calisthenics is insane!
Hey! Big fan of your channel😃 You have many good videos for waited dips. But almost none for waited pull ups (except for the ring pull up video). I downt know how to improve in waited pull ups, I've bine stuck at the same wait for over 6 months now and I've tried everything I can think off, and I'm still stuck at the same wait as I was 6 months ago. Can you make a video on how to improve in waited pull ups?😃
One of the few things a Smith Machine is good for. I like doing inverted rows and then flipping over for incline pushups. But you're right, I use it as a finisher.
Another way to load the row, is when your feet are elevated, you can wear a dip/weight belt and have the weight hang underneath you. You just have to make sure your elevated enough that the weight doesn't hit the ground. Also the belt should be at about your diaphragm (reinforces a tight core and won't pull you hips down)
Hey bro i love you alot the bodyweight exercises helped me gain 20 kgs on bench press and for the squat 40 kgs in deadlift 4 months I love you (I. Became a novice lifter in 7 months)
Guys, I recommend 1h inverted rows with a resistence band (I do, however, use TRXs hanging from the bar instead of a barbell). You can choose the appropriate resistance band and use weaker bands as you progress. What is more, it is a calisthenic unilateral excercise, which means you will be working on any imbalanaces you have accumulated over the years.
All I know is I did Calistetics for a year straight and lots of these rows but I recently joined the gym and find many of the movements at the gym inferior to my calisthenics routine. I miss the ring push-ups and ring dips and inverted rows. Also I feel more tired going to the gym
@@johnjohntv1195 kinda true tbh if you wanna get as big as possible weight is needed, not saying you can't do that in calisthenics but it gets limited at a certain point
Alex I have a question. I am an accomplished one arm push up practitioner. I can do double bodyweight bench, had a huge bench press since I first benched in my life, thanks to one arm push ups. So I love my strength accomplishments and dont wanna lose them. Do you think that doing 300 normal push ups a day, all sets till failure, could push my muscles towards an adaptation that is non conducive to strength gains? I see a lot of articles stating that focusing on very high rep light weight training might negatively impact strength adaptations. I love the benefits of push ups in terms of the shoulder health they promote and the health benefits they provide. Higher endurance is always a good thing. Do you think that focusing on increasing my max push up numbers by only doing push ups may not be optimal for someone chasing maximum strength and size? I see you promoting very high rep push up workouts. Would they build strength and muscle beyond what I already have, as in are they an effective tool for that purpose? Or is there a chance that it might have a negative impact on my maximum strength and muscle gain potential? If right now you were stripped off of your bench press barbell equipments aka no additional weights beyond your own bodyweight, what would you do personally if maximum size and strength was your goal? Planche push up kind of exercises? Or regular push ups? I would like a definitive answer. Thanks.
Do your rows, as this uses the antagonist muscles used in a push up and the upper back helps prevent you from rounding like a gorilla/kyphotic posture. If you have no weights you can; slow down tempo, 10x10, high frequency, and you can do explosive reps(Don't compensate safety for extra reps).
I’ve been focused more on my barbell and dumbbell rows. I was under appreciating these movements. My concern was trying to get the mind muscle connection in the upper back. However, experience has taught me that doesn’t matter at all. The muscle still gets DOMs, as long as I focus on pulling my elbow back to the full range of motion.
Theres always tucked rows with rings or straight bar rows with legs elevated vertically in the air, although that requires some intense core stability. These are a step up from regular inverted rows as your lifting your entire bodyweight and can even add weight much more easily compared with regular inverted rows
Great vid as always! A question for you Alex. When I'm doing greasing the grove, how often should I change up the variations and how often should I max out?
Yes you should change the variations for one important reason, minimizing overuse. For maxing out, 1-2x a week tops is likely all you'd ever need on a maximized program. Once probably enough.
@@AlexLeonidas Let's say I'm doing pull ups, should I stick to one variation during a week and then change it up? Or change every other or third?.. same with pushups? Maybe doing different variations each day ?. Big thanks! from Sweden
I was comparing the barbell row to the inverted row in my head and this is what I came up with. For the absolute most back development the barbell row is superior. However, in my opinion, there are quite a few reasons why one might pick the inverted row over the barbell row: 1) Bodyweight exercises tend to be easier on recovery than heavy barbell movements, at least in my experience. Even when they are done weighted. 2) The fact that the strict bent over row hits the lower back is a major drawback in my opinion. Save the lower back and upper traps development for the deadlift and other hip-hinge movements. It's hard to train your back when your spinal erectors are the limiting factors of what weight you can lift. Tho I will say the Pendlay Row and other Rows done off the floor are better in that regard. However, the inverted row still trumps both in this regard. 3) For the same reason as №2, you can't focus on the eccentric on barbell rows. Eccentrics build a lot of muscle and produce a lot of soreness. Eccentrics on the barbell rows will stress your lower back really hard, to the point that it will definitely become a limiting factor in how much weight you can lift. Not only that, your lower back will be very sore afterward. Whereas, eccentrics on the inverted row can be a very useful way to overload the movement. 4) For the same reason as №2 and №3, you can't do isometric holds on a barbell row. Again, isometric holds are a good way to overload the movement. 5) If you want to move on to learning advanced calisthenics movements like the front lever, the inverted rows will obviously have better carry-over simply because they are move similar to them than to the barbell rows. 6) You can't use a neutral grip for barbell rows. Unless you use a trap bar or a swiss bar. But even then it's somewhat uncomfortable imo. You can use a neutral grip for inverted rows with rings, which are more affordable. Also, the rings allow your hands to move more freely in space, which makes them more comfortable. Alternatively, you can do inverted rows by wrapping a towel around a bar and grabbing hold of said towel. Although, in this case, grip may be a limiting factor, especially if you sweat a lot. 7) Inverted rows are more athletic and teach a person how to move their body properly through space against resistance, which imo is invaluable. 8) Personal opinion, but heavy barbell rows aren't nearly as cool as heavy weighted inverted rows. And, in general, calisthenics movements are much cooler than barbell movements imo. 9) The inverted rows, even weighted, can be incorporated into conditioning type calisthenics workouts. They can also be done for very high reps much easier than barbell rows, since very high rep barbell rows will annihilate your lower back. Keep in mind these apply to the weighted inverted row. The non-weighted inverted row has some extra benefits: 10) Inverted rows can be done almost anywhere. 11) Inverted rows can be altered easily to provide sufficient difficulty for a lot of lifters, even without weights. 12) Very easy to incorporate into conditioning type workouts or very high rep workouts. Of course, for ultimate back development, the barbell row is superior because the capacity for overloading it is much bigger than for the inverted rows. However, that's about the only reason I can see someone picking the strict bent-over barbell row over the inverted row. For the Pendlay row or other rows from a dead stop, you can also say that they are better for developing explosiveness from a dead stop. But most people I think can get amazing back gains from just doing inverted row progressions that are adequate for them.
Inverted Rows are the goat of underrappreciated exercises. Brachialis, Brachioradialis, upper back, and rear delts all grow if you really treat it like it deserves to be. I never had such great rear delt gains until I started doing inverted rows with a wide grip.
And even the underhand grip inverted row hits the biceps nice and hard. A nice addition to pull ups/chin ups
@M B baguette gang 🥖 🤪
@@Joseph-zw6wm front lever negatives are indeed a great exercise for the rear delts
The Natty Comunity reunited again
Have u guys compared the gains of inverted wide rows to bentover wide bb rows? Which one will likely build more mass
Your pullup strength is seriously impressive.
He’s the natty upper body strength GOAT
@@mattc4266 is he natty
@@magic1058 I believe so, look at his older video's (2013) and now. Not much muscle gains have happened (not like those roiders, but he's gained a good amount) but His Strength and Knowledge have Sky Rocketed! He's truly an Elite Natural with extensive Knowledge and Experience.
@@shahanahmed952 if Alex actually used PED he would be a fucking monster hulk. Look at his numbers and the way he looks. Very natty look in general.
Did u catch Alex doing 500 reps of pullups?
*Inverted rows + Push ups*
*Dips + Chin ups*
*The GOAT of upper body exercises*
Throw in some lunges and maybe rdls or hip thrusts and you got a full body workout
@@thegeth4293 with you on the hip thrusts 👌👍
If anthropometry prohibits someone from dips, hand stand push ups + chin ups work well too! If someone used weighted calisthenics compounds + dumbbell isolations for smaller high frequency muscle groups + barbell lower body lifts = amazing bodybuilding gains for sure .
@@kronk5072 what are some good dumbbell isolation moves to pair with calisthetics? I imagine curls and skullcrushers, but what else?
Plus handstand pushups
I been looking at Fitness UA-cam since luimarco, old school Hodgetwins, PoG times when all the fitness channels were coming up. Your channel is becoming one of the best ones around. Keep up the good content and I hope the channel continues to grow man
Diced to the Sox baby pleeeeaseee
Vince G the swole nerd aka awkward nerd
Oh god the memories hit hard
Haven’t been around that long but got in when Alex was ending the rack pull phase and I remember all other “power you tubers” would roast him and here we are with alphadestiny climbing the ranks of best fitness UA-cam channels period .
@@VallaMC
"Yo Elliott!"
Never gets old to me!
I did a lot of inverted rows when gyms were closed and I could maintain my back size
I can understand that 😂, same situation
i did build up inverted rows for 50kg for 5reps. becuase at that time i didn't know about barbel rows and was building my home gym. my upper back got so huge that i stopped working on it and started emphasizing more on my lats😂😂😂
weighted calisthenics has insane results.
Damn man that's way too awesome!! 😂😂
I know it's a late response, but how did you manage to load 50kg on it? I'm currently at 20kg using a regular backpack, and I'm worried it might break.
Truly
@@Matheus654321ful put the backpack on the front,or invest in a weight vest.
@@Matheus654321ful wrap a plate(s) around your waist/chest with a band. Problem solved
You’re something else Alex, always coming up with the best ways to maximize strength and size. I do inverted rows and my thickness has gotten up, never thought about this exercise weighted, time to make some more gains
Calisthenics YT channels were innovative 3 years ago but they've run out of ideas and keep repeating the same things. You're by far the exception, always bringing extremely relevant and novel content. Your work is much appreciated, my friend
Thank you so much Ramon!
Yes man. I can’t believe how long I neglected these.
You’re treating us with amazing calisthenics videos Alex, it’s like you’re a mind reader, you always put out videos about the exact topics I want to know more about. Other channels are great but somehow you approach topics differently. I think what you do for me and I presume others, is that because you’re at the elite level you give people confidence in simple exercise which might otherwise be overlooked. I think a lot of us overthink what it takes to progress but after watching your channel for a while I feel much more confident, to the point where I don’t worry about my performance or look to much because I trust in the process.
I noticed weighted inverted rows strengthen the glutes and lower back a bit without much strain. This exercise is absolutely key and I prefer it over the pull-ups. Love pull-ups, they're fun and it's pretty cool being able to do them but the upper back is extremely important, and the pull-up is simply not enough.
True, Pull ups are mainly a lat dominant lift while rows are Lats+Upper back dominant lift. When doing inverted rows you are essentially doing a glute bridge plus a BB row.
I've recently started doing these with my bodyweight and feet slightly elevated. They feel amazing, I used to do 5x5 bent over rows but the weight got to a point where I couldn't tell if I was getting stronger or cheating more
True, Weighted Inverted rows resemble a chest supported row plus you can smash the volume with this. If your doing this weighted I recommend to put a dip belt at stomach level/close to it as this ensures safety when going heavy/use a plate loadable vest.
@@maninclass I'm now onto weighted inverted rows with rings, feet elevated and a backpack on my chest and it's working like a charm 👍
I agree 100%, this is a gold exercise. I started it for rehabilitation but then it became my number one back exercise with pull-ups.
I’ve been doing only dips and rows every day for a month now just to ease back into getting back in shape. I’m ready for the weighted vest! Just got a pull-up bar too. All aboard the gain train!
How many reps did you everyday ?
I'm doing 3x15 of Inverted Rows at the end of my back session, killer exercise
Weighted or no
I did them on rings with 40kg on my chest, and have to say, that this is truly amazing row!
In many ways it is better than classic barbell row. You can load it pretty heavy and hit volume with it, also easy to recover from. 🔥🔥🔥
What I like the most about them is the feel in my back. I struggle to feel it with classic rows but with this one it's lit up entirely
Did these this morning but with no weight. Felt great and I’ll be adding these to my back workouts .Thanks for the heads up.
Well said, I used to do these for sets of 25 as a finisher. Now that I started adding weight, I’m up to 70lb for sets of 10+ and making great upper/mid back gains 💪
The hybrid style of training (calisthenics and conventional weights) is really growing on me, not just thanks to this channel but the obvious scientific benefits that I see being listed across the platforms bodybuilding community. Look forward to incorporating these - especially useful seeing as I do my barbell rows and deadlifts on the same day, so It would be great to maintain a heavy load on my upper back but take a bit of pressure off the lower back before squat days the following day. Thanks man
Try combining Weighted calisthenics and weights, you'll have a Godly combo for bodybuilding gains!
Just added these to my program. Never felt my rear delts so much & I love the SFR and ease of doing them on same day as Deadlifts opposed to Barbell Rows. Great video Alex!
These are freaking amazing, man, wasted years of lifting ignoring this movement thinking it was too easy
Tucked Rows on the rings give some incredible strength gains also.
Word!
Very few people have the strength to do these properly, which means that the body touches the wrists at the top of each rep.
Even done through the partial range of motion they still probably have a lot of value though.
I'm doing them on parallel/dip bars now. Awesome.
This progression is great, though many find it hard to get reps in and would require a band to perform, I am currently doing the progression of the mindful mover which is the arc row, where instead of pulling the rings to the chest which makes the row really easy, you instead pull toward the hips to make the row even harder and greatly mimics the front lever row, it is really humbling most especially if you really pull toward the waist ( the progression I am currently working towards ) this could be put in a intensity to really work toward pulling toward the hips, while doing the weighted rows on a volume day
@Ranno Man 90 degrees is not the full range. The difference in strength required to pull those last few inches (without using momentum) is immense. It is possible if you're strong enough, just that 99% of people aren't.
I started doing calisthenics at 375 lb bodyweight so these were a god send because they allowed me to work my back when I could not do pullups. I still do them, and I bought some tension bands for assisted pull ups.
Big boy gang💪🏿👊🏿 #320
Been doing these years definitely thicken up the back
Bro. Your passion for fitness is truly genuine and unmatched. Thx for the motivation. 💪
You have became a great "influencer" the info is getting better and over most stall out good job.
Excellent video bro, love calisthenic content !
Now, I want to training back at home ahah!
To summer:
What we need to get jacked from home training (tell me if I forgot something !) :
Weighted pullups
Weighted inverted rows
Free weight rows (barbell or dumbell)
Weighted dips
Pushups
Overhead press or HSPU
Rear and lateral delt isolation
Arm isolation (Curls and extensions)
Posterior chain work (RDL, Deadlift, hyperextensions)
Knee flexion exercise (squat, lunges...)
Calf isolation
you can add the "Yoke" part which consists of neck, traps and forearms but only if you wish to develop these bodyparts. Every exercise you said is perfect already
@@user-us4mc7ej3c Yeah sure! But my goal is the old school bodybuilder physique so neck and traps aren't my goals for the moment ;)
Really loving watching your content evolve, man. You’ve always had this “most bang for your buck” realistic fitness philosophy and it’s great seeing you expand that and refine it. Helping people optimize their training without being stuck in the gym all day every day. Half the training time twice the gains. Always killin it brotha. Keep it up!
Very underrated movement. One of my faves for sure 👍🏻
It may feel awkward and require a lot of anti-rotational core strength but for those of you without a vest or plates to put in your backpack working up to a single arm inverted row allowed me to keep most of my back gains during lockdown. I first did high rep BW inverted rows, then I did archer inverted rows(wide grip, pull side to side) then eventually I took a wide stance locked my core in and started doing them single armed.
Loving the content so far. Can you make a video about GHR or nordic curls? Would love to see that. Keep it up, man.
Thanks man, definitely going to cover the GHR and nordic curl but first I'll need a better setup which I'm looking into.
@@AlexLeonidas use a dip belt, wrap the chain of the belt around a pillar (if you have one) and trap your legs under the belt. Place a piece of styrofoam under your knees for a knee pad, attach a resistance band to the pillar and grip the band close to your chest in both hands as you descend. Place another piece of foam or padding to cushion your chest where it meets the ground.
Great video again Alex! Explaination is amazing as you seem to notice key benefits and tips that most individuals ignore or just simply dont recognise. As always, Thank you Alex.
Inverted rows with negatives is a true gamechanger for your back and rear delts
Weighted Inverted Rows
Inverted Rows
Weighted Pull Ups
Pull Ups
Simple Effective Back Workout👌
Great lumbar friendly assistance back exercice to do in your home gym. I always keep it in my rotation.
True, plus you can smash the volume with this whether it be weighted or not.
Inverted rows are precious they made me able to do pull ups. Before I could never do one single pull up.
As a bonus from my experience, opposite grips would fix any unbalances in both sides.
Thanks for sharing great content.
Subscribed
Damn! I totally forgot about these. Definitely incorporating them in my program. I always wanted a seal row setup, but this seems like it can be a solid replacement.
Yes, just calculate 70% of bodyweight plus the weights used and you have a seal row alternative.
A staple during lockdown for me. Use rings to get more ROM and it lets the forearms/wrists rotate naturally. Kensui plate loaded vest made progressive overload easy too.
This exercise is very humbling, especially when you're 230lbs 😂
Oh I believe you bro!
Or if you're an old man like me, but we push through it.
You should try it at 260 lol.
When done with correct form, these aren't really any easier than pull ups.
I thought this should be easier than pullups but it's been humbling me.
Inverted rows is the king! During lockdown it was one of the primary exercise that i did, and i gained much more during lockdown that i did my back workouts before lockdown
I always wondered how I would add weight on my body to this movement so this helps
Very very good point about inverted rows being closed chain and having great SFR. Will put it on my next training schedule. Great content, keep up the good work
i disagree only with importance of rom for inverted rows. but like u said, rings are the way to go. great vid amigo!
Alex, i Just purchased a Swiss bar for extra max effort Ohp variations thanks to your suggestions, training is about to be even more fun!! Love from Italy
Awesome Emanuele, you're going to love this Swiss Bar!! Was a massive game changer for me and many others.
Thanks for always making these useful, no nonsense vids
I love rows! rows + face pulls = good bye to bad posture!!!
This video combines perfect with your pullup video of doing 10x10.
10x10 weighted rows...enjoy the gains!!! 😤💪😎😎😎
ua-cam.com/video/N_rrLYUKCRI/v-deo.html 💢💥💪💪💪💪
Thank you for this, I will buy your Calisthenics program when you make it. I love your switch in both ways of fitness
Rows are really good. I definitely I agree with you bro. A safe exercise you can do continuously and get really good results
Arms looking good bro !
Great content!
I like the weighted and unweighted callisthenics, bodyweight content and hybrid approach.
I love these, thanks for being so well-spoken!
Your a genius! Awesome video content! Keep up the good work bro!
💪
in addition to gripping a straight bar, consider rotating handles, rings, or a XT. all increase the ROM.
ah yes finally another arsenal in my toolbox
Really nice video alex,weighted inverted rows are tough af
Humbling and insanely effective!
Alex you need to try tucked front lever/inverted rows with a 45lb plate on your stomach bro, rowing all the way till your chest area is basically touching the bar, imo the super saiyan version of doing inverted rows.
Especially after weighted pullups if you do them for even 3x10-12 the back contraction is insaaane
Underhand grip on these makes the stretch even better
Make a video of it I wanna see it
Alex always was ahead of his time, effectively using the bag in the front of the body to create a lenghten parcial row
My man, at the time I didn't even consider the lengthened partial effect! Just felt right :)
When it comes to rows i mostly love the front lever pull variatiations
People preach pullups (for a good reason, they're really good) without realizing a lot of people can't do them. This is a terrific exercise for begginers that feel down cause they can't do pullups. Definitely one of my favorites.
My second favorite exercise, right after the dips!
Differently going to make sure I incorporate the inverter rows in my next back workouts or after my deads day. Thanks for the great content!
You didn't have to tell me lol because I do them anyway. But I'm glad you shared that knowledge with other people because this exercise is almost magical
Almost magical indeed, let's all get these gains!!
Simple loading hack. If your feet are elevated, you can load a dip belt around your waist and have the plates just dangle through your legs or if that hurts your private region, wear the belt backwards and use smaller plates so the weight hangs behind you
That I'm planning to do! No need to invest in weight vest or backpack!
Appreciate your upload efforts! 💪🏼💪🏼💪🏼
Idea for a video:
I’ve heard lots of calisthenics guys recommending every minute on the minute style of training.
What are the pros and cons?
How do you maximize this style?
What are the risks and how do you minimize them.
I think it would be good content and I think you’d be able to explain it well.
Thanks for always keeping it real. 👍🏼
Pros: Getting good at a particular skill, it increases the TUT of a skill to establish the position needed for it.
Cons: Increases the chance of getting injured, You need to warmup more to avoid getting injured.
Rest in order for your body to adapt to the high volume high intensity training.
You can also do this exercise by going under the dip bars or parallel bars and using a high chair/ladder to put your feet on.
True that and those are tough!
Such an informative video as always. I've been doing barbell bent-over rows for a couple of months but the risk of cheating and lower back strain has been bothering me. Also I do mainly calisthenics and weighted calisthenics so I prefer bodyweight-type movements anyway. This video has convinced me to probably switch to weighted inverted rows.
Ring push-up and ring row superset plus pull-up and overhead press superset are my go to.
All shows are won from the Back 🏆💪
Great vid! I actually prefer the inv row over any vertical pulling exercise. It feels so good.
I have been doing weighted inverted rows and weighted pull ups (up to +20kg) with a weight vest for 4 months during quarantine with rings. When the gyms reopened it was kinda funny how easily the weights moved on machines, cables and barbell exercises. Also my grip got much better. (Weighted) Calisthenics is insane!
Goku style training
but did u look bigger?
Nice highlight of an underutilized move.
Special points for the fact that you can hit these after you deadlifts without zapping your spinal erectors.
Great idea..Less chance of injury too, not likely to get a hernia doing that.
Hey! Big fan of your channel😃
You have many good videos for waited dips. But almost none for waited pull ups (except for the ring pull up video). I downt know how to improve in waited pull ups, I've bine stuck at the same wait for over 6 months now and I've tried everything I can think off, and I'm still stuck at the same wait as I was 6 months ago.
Can you make a video on how to improve in waited pull ups?😃
One of the few things a Smith Machine is good for. I like doing inverted rows and then flipping over for incline pushups. But you're right, I use it as a finisher.
Doing them on rings feels even better. Backpack on chest and let's goooo!!
Horizontal push pull
1. Weighted Push ups
2. Weighted Inverted Rows
Vertical push pull
1. Weighted pull ups
2. Handstand push ups
Another way to load the row, is when your feet are elevated, you can wear a dip/weight belt and have the weight hang underneath you. You just have to make sure your elevated enough that the weight doesn't hit the ground.
Also the belt should be at about your diaphragm (reinforces a tight core and won't pull you hips down)
Plan on doing this to replace barbel rows completely good video !
Alex the only man to do inverted rows with a Louis vuitton back pack
I'll vouch for the ring rows!
Hey bro i love you alot the bodyweight exercises helped me gain 20 kgs on bench press and for the squat 40 kgs in deadlift 4 months I love you (I. Became a novice lifter in 7 months)
Guys, I recommend 1h inverted rows with a resistence band (I do, however, use TRXs hanging from the bar instead of a barbell). You can choose the appropriate resistance band and use weaker bands as you progress. What is more, it is a calisthenic unilateral excercise, which means you will be working on any imbalanaces you have accumulated over the years.
Thanks bro, ive never even heard of this and ive been training for 5 years. Going to add this to my routine💪👍
All I know is I did Calistetics for a year straight and lots of these rows but I recently joined the gym and find many of the movements at the gym inferior to my calisthenics routine. I miss the ring push-ups and ring dips and inverted rows. Also I feel more tired going to the gym
Going to the gym is better for hypertrophy
@@assumingninja9407 what a silly blanket statement.
@@johnjohntv1195 going to the gym is BETTER for hypertrophy
@@assumingninja9407 Again, a silly statement that has no scientific evidence backing it.
@@johnjohntv1195 kinda true tbh if you wanna get as big as possible weight is needed, not saying you can't do that in calisthenics but it gets limited at a certain point
inverted rows fixed my posture in only a few workouts, I added them to all my training days
really excited to try these out
Alex!Would love to see what are you doing to achieve that 180lb weighted pullup🤙🔥
Weighted inverted rows are definitely in that plan!
Alex I have a question.
I am an accomplished one arm push up practitioner. I can do double bodyweight bench, had a huge bench press since I first benched in my life, thanks to one arm push ups. So I love my strength accomplishments and dont wanna lose them.
Do you think that doing 300 normal push ups a day, all sets till failure, could push my muscles towards an adaptation that is non conducive to strength gains? I see a lot of articles stating that focusing on very high rep light weight training might negatively impact strength adaptations.
I love the benefits of push ups in terms of the shoulder health they promote and the health benefits they provide. Higher endurance is always a good thing.
Do you think that focusing on increasing my max push up numbers by only doing push ups may not be optimal for someone chasing maximum strength and size?
I see you promoting very high rep push up workouts. Would they build strength and muscle beyond what I already have, as in are they an effective tool for that purpose? Or is there a chance that it might have a negative impact on my maximum strength and muscle gain potential?
If right now you were stripped off of your bench press barbell equipments aka no additional weights beyond your own bodyweight, what would you do personally if maximum size and strength was your goal? Planche push up kind of exercises? Or regular push ups?
I would like a definitive answer. Thanks.
Do your rows, as this uses the antagonist muscles used in a push up and the upper back helps prevent you from rounding like a gorilla/kyphotic posture. If you have no weights you can; slow down tempo, 10x10, high frequency, and you can do explosive reps(Don't compensate safety for extra reps).
It's cool watching body exercises
I’ve been focused more on my barbell and dumbbell rows. I was under appreciating these movements. My concern was trying to get the mind muscle connection in the upper back. However, experience has taught me that doesn’t matter at all. The muscle still gets DOMs, as long as I focus on pulling my elbow back to the full range of motion.
Front lever pull ups for the win
Theres always tucked rows with rings or straight bar rows with legs elevated vertically in the air, although that requires some intense core stability. These are a step up from regular inverted rows as your lifting your entire bodyweight and can even add weight much more easily compared with regular inverted rows
Not going to lie when I saw the thumbnail I was like damn alphas chest is really blowing up
Altenate sets of these with weighted pushups. Same weight. If you match or beat your pushup performance you are on the right track.
Great vid as always! A question for you Alex. When I'm doing greasing the grove, how often should I change up the variations and how often should I max out?
Yes you should change the variations for one important reason, minimizing overuse. For maxing out, 1-2x a week tops is likely all you'd ever need on a maximized program. Once probably enough.
@@AlexLeonidas Let's say I'm doing pull ups, should I stick to one variation during a week and then change it up? Or change every other or third?.. same with pushups? Maybe doing different variations each day ?. Big thanks! from Sweden
0:25 looks like my sleep paralysis demon
super underrated exercise i smash those combination with pull ups
Thanks for the video, man.
Absolute Facts right there 4:25 - My weighted chin-up is 52KG and I hit a 100KG lat-pull down lol, fully maxed out the machine
I was comparing the barbell row to the inverted row in my head and this is what I came up with.
For the absolute most back development the barbell row is superior. However, in my opinion, there are quite a few reasons why one might pick the inverted row over the barbell row:
1) Bodyweight exercises tend to be easier on recovery than heavy barbell movements, at least in my experience. Even when they are done weighted.
2) The fact that the strict bent over row hits the lower back is a major drawback in my opinion. Save the lower back and upper traps development for the deadlift and other hip-hinge movements. It's hard to train your back when your spinal erectors are the limiting factors of what weight you can lift. Tho I will say the Pendlay Row and other Rows done off the floor are better in that regard. However, the inverted row still trumps both in this regard.
3) For the same reason as №2, you can't focus on the eccentric on barbell rows. Eccentrics build a lot of muscle and produce a lot of soreness. Eccentrics on the barbell rows will stress your lower back really hard, to the point that it will definitely become a limiting factor in how much weight you can lift. Not only that, your lower back will be very sore afterward. Whereas, eccentrics on the inverted row can be a very useful way to overload the movement.
4) For the same reason as №2 and №3, you can't do isometric holds on a barbell row. Again, isometric holds are a good way to overload the movement.
5) If you want to move on to learning advanced calisthenics movements like the front lever, the inverted rows will obviously have better carry-over simply because they are move similar to them than to the barbell rows.
6) You can't use a neutral grip for barbell rows. Unless you use a trap bar or a swiss bar. But even then it's somewhat uncomfortable imo. You can use a neutral grip for inverted rows with rings, which are more affordable. Also, the rings allow your hands to move more freely in space, which makes them more comfortable. Alternatively, you can do inverted rows by wrapping a towel around a bar and grabbing hold of said towel. Although, in this case, grip may be a limiting factor, especially if you sweat a lot.
7) Inverted rows are more athletic and teach a person how to move their body properly through space against resistance, which imo is invaluable.
8) Personal opinion, but heavy barbell rows aren't nearly as cool as heavy weighted inverted rows. And, in general, calisthenics movements are much cooler than barbell movements imo.
9) The inverted rows, even weighted, can be incorporated into conditioning type calisthenics workouts. They can also be done for very high reps much easier than barbell rows, since very high rep barbell rows will annihilate your lower back.
Keep in mind these apply to the weighted inverted row. The non-weighted inverted row has some extra benefits:
10) Inverted rows can be done almost anywhere.
11) Inverted rows can be altered easily to provide sufficient difficulty for a lot of lifters, even without weights.
12) Very easy to incorporate into conditioning type workouts or very high rep workouts.
Of course, for ultimate back development, the barbell row is superior because the capacity for overloading it is much bigger than for the inverted rows. However, that's about the only reason I can see someone picking the strict bent-over barbell row over the inverted row. For the Pendlay row or other rows from a dead stop, you can also say that they are better for developing explosiveness from a dead stop. But most people I think can get amazing back gains from just doing inverted row progressions that are adequate for them.