The Inverted Row | Try This if You Can’t Do a Chin-up
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Published 2020-04-03
Basic programming guidelines for training the inverted row:
► Start with a modification that allows you to do 3-5 sets of at least 5 reps per set, with at least a couple reps left in the tank after each set.
► Each week, add reps to each set gradually (1-2 reps added per week) to build up the capacity to do 3-5 sets of 8-10 reps within the same modification before progressing to the next modification.
► When using the next more challenging modification, again, gradually build up the capacity to do 3-5 sets of 8-10 reps through multiple weeks of training.
► Continue with this pattern over time (gradually progressing through each modification) to develop a high level of upper body pulling strength.
► The rate of progress can vary significantly on the individual, and these numbers are just general training parameters. They are by no means the only way to train and make progress in the inverted row.
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All Comments (11)
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Thank you for making this video, it was very helpful.
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Very good tutorial
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Thanks
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Can you do a video on becoming able to do a pull up.
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What do you think of the neutral grip inverted row on the Ultimate Dip stand? That’s the only option I have and was wondering if I’m getting full benefits from inverted rows this way.
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I weigh about 125kgs and I can only do 3 pullups... thinking about incorporating daily pushups and vertical rows together "grease the grove" style to get a hundred reps a day for both exercises for crazy volume... do you reckon that will help my overall pullups?
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How do you do this at home??
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What if I cant do 1 inverted row
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How long do you believe it’ll take to go from completely beginner to do a full inverted row? :-) How much do you recommend practicing it?
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This is not chin up
