The BEST Rowing Variation You AREN'T Doing || Build Your Back From SISSY to SWOLE
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- Опубліковано 31 лип 2024
- #Calisthenics #InvertedRow #EnkiriEliteFitness
TIMESTAMPS
0:00 Intro
1:55 Tip #1
3:55 Tip #2
7:37 Tip #3
9:47 Tip #4
12:10 Tip #5
13:54 Bonus Tip!
14:47 Conclusion
The inverted row is quite possibly the best rowing exercise out there. Unfortunately, it's neglected by many trainees once they are no longer novices because it simply becomes too easy for them. However, by making just a few small tweaks anyone can take this exercise and turn it from Grandma's rehab movement into a challenge befitting any meathead.
With my 5 tips the inverted row becomes a fantastic mass builder to help develop the musculature across the entirety of the back, while also building immense pulling strength in those muscles as well and satisfying the vital "horizontal pull" requirement that in most training programs is filled with either free standing rowing variations, which have a tendency to get very sloppy and contribute to massive lower back fatigue, or fluff exercises which do very little to actually build any strength.
The inverted row, on the other hand, as done the way I show today, provides all of these aforementioned benefits with none of the drawbacks and it accomplishes all of this while being very easy on the body overall, being very easy to recover from in general, and providing a very high stimulus to fatigue ratio. This lends it to being trained at relatively high volumes with moderate to high frequencies, which means progress can come on here very quickly once you commit yourself to the exercise. All together, this makes the inverted row the BEST rowing variation that you AREN'T doing! I hope you enjoy the video!
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Got to love how the first example of it being performed in a relatively weak and unloaded way was Jeff cavaliere.
Timed with the word 'sissy'🤭
his channel is only for absolute beginners and it shows with his videos and audience
😂😂😂😂😂
Weaklings gonna be weak.
Jeff's channel is there to make sure the weak bunch always stay as that.
The Virgin Plate Loader vs The Chad Knee Wrap
Hahaha fuck it
🤣🤣🤣🤣🤣🤣
So I actually took your advice a couple of months ago and completely replaced all my rows with pull ups and their variations and I just happened to buy some rings around that time too. Fast forward to now and I just have to say thank you. Because my body does not feel beat up from lifting weights and the amount of volume that I can handle with pull ups is far far greater than weights. Not to mention my recovery is far more consistent than weights.
I do emphasize heavy calisthenics and heavy ring work more than barbell movement now, but the results are spoken for. So thank you for all your content bro, and you best believe I will be adding these to the rotation now.
That's awesome man. I'm glad to hear that you were able to take away something useful from the advice, but most of all, I'm glad to hear that your body is feeling better and you're still making good progress! Best of luck with your training, my friend.
Luis Betancourt I did the same thing. During quarantine, I focused only on calisthenics and I gained more strength, recomped, and had better recovery and more muscle since I trained frequently without feeling beat up if I were to do heavy weights
Alberto Nunes has been advocating for these for quite a while. Recently saw Bryce Lewis using a similar row. Now Enkiri. The gods of iron have spoken.
Another highly effective rowing movement is any front lever row. Great way to jack up the intensity
I started using this exercise for hypertrophy/endurance to improve my posture. Combining this with neutral grip pull-ups have really improved the thickness of my lats and upper back. I just do 4 sets to failure on this keeping reps anywhere from 10-20 using a slower eccentric when needed.
This video came at a perfect time, was starting to feel my back getting beat up from pendlay rows, and was looking for an alternative. Banged out a couple sets of 30 today, and I'm sold. Thanks Alec!
Hello Alec
I purchased your intermediate programming template about eight weeks ago and I'm currently seven weeks in. I would like to personally say thank you, since your programming actually /works/ because I am progressively overloading at a reasonable and fulfilling rate. I am making progress, such as being able to squat two and a half plates for several sets of five, and benching a plate and a half for several sets of five (compared to a year ago I could only squat a tad bit less than two plates and benching barely a plate) and steadily increasing the overall QUALITY of my explosive movements (power clean & jerk, power snatch, etc). Thank you for helping me progress in only seven weeks, for a guy who purchased (overpaid) programs from a certain and and used his training methods for several years hitting unnecessary plateaus.
Thanks for the kind words, but I'm just glad to hear that you are making solid progress now! Mind if I post a piece of this on the testimonials section of my website? I would just need your name and a last initial or a name and a city!
Perfect timing for releasing this video! I look forward to doing this exercise the non sissy way next week! 💪
I've been doing these. Glad others are doing it too.
sick vid, i been dealing with glute issues for over a year preventing me from doing any type of hip hinge. started doing this and pullups and treating them like i treat barbell movements, the back gains have not stopped if anything my back is stronger than its ever been.
I do these using a bike rack in my local park. The design of the rack is literally a perfect setup
Absolutely love these! Been mixing up weighted inverted rows and bw pullups. Money combo.
Another good row variation add to my home gym.. plus cheap recommendation option on how to load..hey! Im loving it
Will be trying this out tomorrow.!!
I have a power cage at home and this is the only row I do. Love it
nice another workout to add for my gymnastic rings
all you need weighted pullups, chinups, pushups, squats, inverted row, and dips. All can be done with a dip belt from amazon.
I like that row variation a lot, even your bodyweight could be very challenging for most beginners. But i personally prefer the chest supported row because it almost takes away every momentum from your legs or swinging the weight, with your back doing the majority of the work. Love that video 💪🏽
Good stuff. You the man
Awesome video as usual 👍
This needs way more views.
YT algorithm has blessed me with this video lmao. Just when I received my dip/rowing station.
totally agree. Maybe this video will breathe new life into this exercise. I personally do them as well and couldn't agree more on the recovery and effectiveness of it as well
You have the best fitness channel on youtube IMO.
Such a rainbow in the dark
Been doing this for a couple of weeks, backs been blowing up and my posture and overall shoulder/low back feels much better.
1 dislike. I guess Jeff Cavaliere is downvoting early today. 😟
I was (semi) joking, but it's true. Geoffrey Verity Schofield posted a video around the same time. He posted this in the comment section: "If you see ads, it's because I got a copywrite claim from a certain channel called Athlean-X." Geoff's video has ONE dislike too. Hmmm.
@@RichM3000 I ran into that issue once by allowing Jeff's voice to come through in a certain clip and when I muted that clip the copyright claim went away lol.
@@EnkiriElite Good to know. 👍 Sucks if Jeff gets paid to get called out.
Thanks for this. Something I'll add to my repertoire right away!
Awesome man, let me know what you think!
I'm actually thankful for it. It's definitely harder than it looks. My PT pointed out that I need to do more strength work on my upper body to have an all round balance with strength and have greater potential with the lower body lifts. So in addition to the squats and dead lifts (Including variants at certain points) I'm focusing on improving strength and stability in the upper body. There are exercises I want to try out in my own time away from PT sessions and this is one of them (being careful not to wear myself out of course, lol!)
I've been doing chest supported rows lately, all u need is a high bench or if u dont have that just stack ur regular bench on top of a box and the u basically lie facedown on the bench and row either dumbells or a barbell. Takes strain off the lower back and makes the exercise easier to progress in for me.
Edit: i see u mentioned them in ur video as well i usually do em flat tho
This video should have more likes
Swoll asf💪🏾💪🏾
My favourite exercise. Inverted rows + pushups super sets give all might upper body pumps.
Hey Alec, try doing archer or one arm body rows, they really demand pulling strength. Another good variation are tuck lever rows, they also demand a lot of strength and if they get easy, you can always extend your legs a little bit more so you can have a longer lever, which also will engage your core. The good thing about doing these is that you don't need weight to develop good strenght.
One arm rows are so good for obliques too.
I found you can do these with a dip belt backward pairs up really nice with the rings try it out
I think it's an underrated exercise because it's annoying to set up and feels very different to other row variations. I personally prefer really high volumes of Pendlay rows, as I rarely experience low back fatigue and it's so much fun to lift explosively with it.
how tall are you?
I am currently trying out a program where I perform neutral grip pullups on day A and neutral grip inverted rows on day B. I'm keeping daily volume low (3 sets) but performing each exercise 3 times a week and allowing one day off per week to recover. I am fairly strong on the weighted chin up and can perform a clean rep with 100 lbs but can only do about 15 bodyweight chin ups before muscular fatigue prevents another rep so I am really trying to build some muscular endurance so I can reach 20 chin ups at 170 lbs. I am hoping the inverted row is what I need to get there. Thanks for the video!
I have tennis elbow and a small shoulder injury and i can do this with fairly heavy weight. Yes it puts little stress on the body but attacks the back muscles in ways that a regular pullup can't.
This has been my meat and potatoes for back rowing over last almost decade after serious shoulder injury. Train it 2-3x week, varied loads and grips on suspension rings, some added weight, and just BW with slow controlled reps and including scap rows at end of set. Try making one of the sessions a variation of inverted 1 arm rows, talk about making the erectors and obliques scream :D.
it's indeed a really really good if not the best rowing variation you can do
you ever have issues with your neck as you take sets to failure?
Static HOLD is your best tip.
Love your channel. And love inverted rows. What do you think about doing them hanging from rings instead of a bar? I've found them to be more comfortable for my sore elbows and shoulders. Do you think they are as effective as using a bar? Thanks. ....
my top variation: one arm + contralateral one leg. This is the #1 pulling and core exercise. You don't need to think about using any weight.
Even bodyweight is to hard for most people. But with some momentum this exercise is brilliant. Try it!
That dip setup is great for these esp to potentially increase rom at the top of the movement .
Yeah, I agree. The neutral handle is probably ideal for this exercise, in my opinion. If I could only do one grip, it'd be neutral.
I tried to scroll back to see if you explained this and couldn't find it, but why do you prefer inverted rows over variations like seal and cable rows that don't tax the lower back?
F**k Am I Glad I Watched This!?
I gotta get me some knee wraps. I love doing this exercise off my gymnastic rings and with feet elevated but could never keep plates on my chest. Thanks Alec!
I do this kind of row on cable, pulling from belly height and holding the arm as deep as possible. Hits the Lat very hard.
Weird question Enkiri , on the Kensui weight belt, is there a difference between loading this exercise from the front vs back???
On neutral grip variants it’s great from the front because the weights don’t hit anything, but on a straight bar it cuts the range of motion when loaded like that?
All I have are 2 100lb adjustable dumbbells and a large set of light to very heavy resistance bands. no pullup bar or bench either. what type of rowing would you advise someone to do with such limited equipment?
I'm still on the sissy row stage lol. Can't wait to see them progress.
What attachment is being used in the video for neutral grip?
Try this using an adjustable bench, putting your feet onto the top of the bench on a 40 degree incline. It’s a much better pivot then placing your feet on a box. Also top tip: find a way to have something to touch at the top of the rep so that progression is black and white/ measurable
Good ideas. Thank you.
Do you still do the horizontal rows ?
3:01 what handles are those safety bars? I wanna get that so I can do neutral grip rows
Does anyone know where i can get a weight vest like that in europe (4:28)?
Anybody know where I can find those power rack row attachments?
I've been vacillating between chest-supported and bent-over rows, and neither has felt quite like it's doing what I want. I'm looking forward to bringing these into my routine.
It's been great. Really conducive to high volume work, but once you get the hang of loading it it's also good for going heavy. My goal is to work up to 4 plates for a clean set of 4-6 reps.
@@EnkiriElite I've gone to weighted pull-ups and chin-ups for my vertical pulls, and there's something instinctive about using my own weight to train (even if I need some extra to keep pushing the muscle). I'm hoping my body responds the same way with these.
What muscle target this exercise parallel row brother❤
I’ve been trying to get strong enough to do single arm ring rows and good god it’s hard. I’m working up strength holding at the top isometrically with one arm and a one finger hold with the other
Regardless if someone else has recommended the inverted row before, your tips are way more helpful and practical. At least your tips are not mixing presses on one arm and rowing with the other to make it more "functional" like some fake strength coaches have recommended.
How much can you do now? Or did you ditch it.
6:25 - adjustable weight vest (Kensui weight vest)
Why not use rings?
I used to use the inverse row when I couldn't to a pull up, then for a long time after thought it was just a beginner excercise, I was like I do pendlay rows so what's the point. Then when I saw jason blaha do them late last year I heard him out and saw it was a great accessory that has very good recovery, it's great
Yeah, it can be a good way to segue into pull-ups, as you noted. It can be graded much more easily, which is always nice when dealing with certain populations. But this one was for the meatheads! And I think this exercise rivals pretty much any other row out there when you start to really load it up.
@playa And why is that?
@playa Expose/meme videos from a guy who doesn't seem to lift, making fun of Blaha's antics over 5 years ago doesn't invalidate him as a strength coach today.
@playa i mean, it doesn't take away from the logic in some of his advice. you're not supposed to be black and white with everyone.
Do you think Just doing this by itself will increase your Wheighted pullup?
Alec, I love your content! One question: will the inverted row be good and sufficient for my rear delts??? What are other good free weight exercises for rear delts specifically, since I have no cables or machines??
I actually feel inverted rows quite a bit on my rear delts. band face pulls. chest supported or bent over rear delt skiers/flies. if you have a squat rack, I just bought a cable attachment set up that I can add weights to for like $40. been a game changer for face pulls and tricep work.
crushed my old pr from before the pandemic and deadlifted 500x2 easily yesterday. As for rows i just do cheat rows after deadlift, or cable rows after ohp/bench. think im too lazy for the rows aleks advocating here
I do this on both my upper days, and I included it there because I'm trying to row every day, but I want to give my low back a chance to rest, and only do low-back taxing rows on my lower days
Seal rows and chest supported rowing machines will also be a good option in that case!
I use inverted cable row
well said! Have you tried rowing with trx or gymnastic rings? Ring rows fixed a shoulder issue I was going through and I swear by them over pull ups now
I have not but I plan.to invest in gymnastics rings at some point.
Do you think this excercise is still as good if I do it with only full ROM (Chest to Bar)? I can only load up to 40lb with the equipment I currently have. This variation makes it so I don’t have to add so much weight eventually.
I think that's fine for a time, but I also think that eventually that will hold you back. Those last 2 inches are disproportionately weak compared to the rest of the ROM and I think that focusing on them at the expense of the rest of it is going to shortchange the gains in the long run.
Where did you buy the vest with weights attachments? I can't find it anywhere
Kensui fitness
Inverted rows are great however for most people it's heard to find ways to progressively overload
Hm adding weight like that I bet it could have some good carryover to my jiu jitsu with the pulling as well as requiring core and legs as stabilizers. Ill have to try to work on that once I get back into the gym or get my own weights and set up. Thanks for the vid always enjoy them. Also I got an idea with that, I bet with a bar parallel to my body up high with a old shitty Gi threw over it I could use the Gi for the grips. Would improve my grips for that and the pulling in motion is used alot.
Same thing I thought of!
Read my mind, and given the fact this exercise trains the postural muscles of the back, probably help fix imbalances that BJJ can cause with shoulders
Seal rows are much easier to set up and live with i reckon.
Hey Alec, I need some advice regarding this exercise.
I've started incorporating them and they're awesome but I have some issues.
How do you get consistent ROM? I hang from a barbell and pull till it touches my body (similar to a Pendlay) but it's much more difficult when your feet are elevated because gravity is max at the top position.
How do you deal with it?
Wouldn't it be more logical to leave the feet at the floor? that way the top position (in which you're the weakest) will be the easiest.
I personally don't stress too much about whether the ROM is consistent....I just pull each rep as high as I can for that rep. I don't think angling it to make the top easier is the right move though. No matter how you cut it, these are easier than chin-ups so if you can do a few good reps of chin-ups you can do a few more good reps here and that is plenty to build off of.
Bodyweight rows vs pullups?
Great video, I'm convinced that I need to work on these. Currently running your beginner program (from your video back in 2016) and planning on using weighted inverted rows instead of pull ups on the Wednesday (upper body day) - does that sound ok?
That's perfectly fine!
@@EnkiriElite Also, what do you think about this way to progressively overload inverted rows - www.t-nation.com/training/tip-the-best-way-to-load-inverted-rows
Bent Rows are good for back
If I do the inverted row one or two days can I do Hip thrust and deadlifts 2 days?
Yes lol
Would these be worth adding once a week? If j do seal rows twice a week and pullups once a week, would replacing one of my seal row days with inverted rows be worth it or should i just be focusing on the seal rows?
I would give it a shot, especially if the seal row is starting to become stale at all. You can break up the monotony that way, and then eventually segue into inverted rows 2x a week...and then when that becomes stake you can go back to the seal row and start the whole process over!
Enkiri Elite Fitness thanks for the quick reply!
thoughts on dumbbell pullovers? Running supersquats atm and this is the first time I've done them, they seem pretty good so far.
I wouldn't expect any miracles, but nothing wrong with throwing it in there if you like it.
Your neck ever hurt from flexing as you take a set closer to failure?
Do you ever plan on doing another powerlifting comp in the future mr.Enkiri?
I don't have any plans to at the moment, but never say never.
Its good but nothing can replace the strict bent over row. Great video as always
do you still feel this way? Do them like Israetel, way bent over?
There's other ways to increase the difficulty without adding weight. I've been doing archer rows, which turn one arm into a bodyweight delt fly/ Next would be in-line archers(rings), then it starts going for one arm variations.
Those exercises don't really have the same effect on the body as loading up the stabilized bilateral variation. You are getting into advanced calisthenics at that point, and the proof is in the pudding there. Look at the physiques of advanced calisthenics athletes and compare them to the physiques of advanced lifters. They are not the same. So if your goal is to look like a lifter then the variation I have provided will accomplish that.
@@EnkiriElite That is a fair point but check out the back of any calisthenics athlete who can do strict, full range of motion front lever rows. I guarantee they will have very impressive back development. I'll admit though that front lever rows are earthquake magnitudes harder than a one arm archer row and it would take a long time to unlock that sort of strength.
I don't have a set up like this in my home. 😩 I can only perform them the sissy way since I do have two chairs.. But I do angels and devils for my back, 3x12 once a week, actually that is advice from a Athlean X video. I don't know any other way to train my back without any equipment. It has been helpful though, my back did get stronger. If you have any other advice I'd love to hear it.
In this position now do top part of a curl..brutal with weight
Hey can someone tell me what's the name of the song with the guitar intro
It's something I made myself.
It's also one of the few legit exercises that can be done on the Smith machine. I figure my dues go toward that monstrosity, so I should use it for something.
Did you make those handles?
They're made for my squat rack, however, I modded them by adding PVC onto the handles to make them fat grips.
5:50 gotta get up on those toes
Have you noticed this having any carry over to your chin up numbers? Or even your deadlift?
I don't think direct carryover to deadlifts is going to be very prominent...it's more of a long term game in that regard because the primary focus here is going to be on back hypertrophy. There will definitely be direct carryover to chin-ups though.
I believe a more advanced variation would be without foot support. Would require exeptional core strenght though.
That would be a core exercise 100%. It would no longer be conducive to hypertrophying the musculature of the back.
Have you ever programmed pendlay rows?
For myself or for others?
@@EnkiriElite either or
It’s my favorite row it doesn’t tax your cns like barbell rows but still engages core unlike cable rows
I don't see that cns logic. if you can pendlay row 155x10, how is that more taxing than your own bodyweight (elevated) +45lb plate for 10 reps. pendlay row requires more spinal erector and hamstring stabilization but usually it's axial loading that becomes harder to recover from and the pendlay row doesn't load the spine with compression
maybe if you did the bodybuilder version of a "barbell row" where you're only bent over at like a 120 degree angle and using a lot more weight than you could with a strict pendlay
0070 Gibran Maulana those are good cannot lie
Dank Guy strict pendlay row def more specific to deadlift while inverted row more specific to pull up . Pendlay row require tons of mobility tho and is more of a dynamic movement not as good for hypertrophy in my opinion
Dank Guy also a pendlay row def causes less fatigue than bodybuilder version but to say it doesn’t fatigue the lower back at all is a complete false statement
Dude I just noticed he’s got his name tattooed on his in arabic!! cool broo shout out from Egypt❤️
X i
K
What is your opinion on front lever progressions?
I don't know enough about them to say.
@@EnkiriElite well try it!
Its really fun(still on tuck), I bet you could do it. Not sure if it would have much carryover to powerlifting or weightlifting though.
I ditched this exercise when puting more weight begin to be inconvenient, changed it for front lever row progressions on rings.
These one handed on the gymnastic rings while you hold a kettlebell in the other hand close to your chest
I always want to do these but the fear of the bar somehow bending prevents me lol
Interesting fear lol
Winner winner chicken dinner.