This exercise involves using straps to perform a rowing motion while hanging upside down. It targets the back muscles and can be modified to increase or decrease difficulty.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles
- Improves posture
- Increases grip strength
- Engages the core muscles
- Can be modified for different fitness levels
How to perform
- Attach the straps to a sturdy anchor point, such as a pull-up bar or a squat rack.
- Adjust the height of the straps so that they are at about waist height when you are lying on the ground underneath them.
- Lie on your back underneath the straps, with your feet flat on the ground and your knees bent.
- Reach up and grab the straps with an overhand grip, with your hands shoulder-width apart.
- Engage your core and glutes, and lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
- Pull your chest up towards the straps, keeping your elbows close to your body and your shoulders down and back.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary