Got to love how the first example of it being performed in a relatively weak and unloaded way was Jeff cavaliere.

The Virgin Plate Loader vs The Chad Knee Wrap

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.

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.

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.

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.

I do these using a bike rack in my local park. The design of the rack is literally a perfect setup

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!

YT algorithm has blessed me with this video lmao. Just when I received my dip/rowing station.

all you need weighted pullups, chinups, pushups, squats, inverted row, and dips. All can be done with a dip belt from amazon.

You have the best fitness channel on youtube IMO.

nice another workout to add for my gymnastic rings

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.

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.

1 dislike. I guess Jeff Cavaliere is downvoting early today. 😟

Absolutely love these! Been mixing up weighted inverted rows and bw pullups. Money combo.

I've been doing these. Glad others are doing it too.

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 💪🏽

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

Been doing this for a couple of weeks, backs been blowing up and my posture and overall shoulder/low back feels much better.

Thanks for this. Something I'll add to my repertoire right away!

I have a power cage at home and this is the only row I do. Love it

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.

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.!!

6:25 - adjustable weight vest (Kensui weight vest)

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

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 found you can do these with a dip belt backward pairs up really nice with the rings try it out

Perfect timing for releasing this video! I look forward to doing this exercise the non sissy way next week! 💪

Static HOLD is your best tip.

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

This needs way more views.

My favourite exercise. Inverted rows + pushups super sets give all might upper body pumps.

Good stuff. You the man

Awesome video as usual 👍

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.

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.

This video should have more likes

That dip setup is great for these esp to potentially increase rom at the top of the movement .

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.

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

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!

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

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!

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.

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.

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.

These one handed on the gymnastic rings while you hold a kettlebell in the other hand close to your chest

I'm still on the sissy row stage lol. Can't wait to see them progress.

Do you think Just doing this by itself will increase your Wheighted pullup?

Inverted rows are great however for most people it's heard to find ways to progressively overload

Why not use rings?

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??

Its good but nothing can replace the strict bent over row. Great video as always

It’s my favorite row it doesn’t tax your cns like barbell rows but still engages core unlike cable rows

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

Seal rows are much easier to set up and live with i reckon.

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.

I ditched this exercise when puting more weight begin to be inconvenient, changed it for front lever row progressions on rings.

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?

Your neck ever hurt from flexing as you take a set closer to failure?

I use inverted cable row

Swoll asf💪🏾💪🏾

I believe a more advanced variation would be without foot support. Would require exeptional core strenght though.

What muscle target this exercise parallel row brother❤

To be fair Athlean-X does have a video from 2012 promoting the inverted row as the best back exercise you aren't doing.

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

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. ....

Dude I just noticed he’s got his name tattooed on his in arabic!! cool broo shout out from Egypt❤️

In this position now do top part of a curl..brutal with weight

Bent Rows are good for back

Have you ever programmed pendlay rows?

Do you still do the horizontal rows ?

5:50 gotta get up on those toes

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?

3:01 what handles are those safety bars? I wanna get that so I can do neutral grip rows

Where did you buy the vest with weights attachments? I can't find it anywhere

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 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.

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

Have you noticed this having any carry over to your chin up numbers? Or even your deadlift?

What attachment is being used in the video for neutral grip?

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?

Do you ever plan on doing another powerlifting comp in the future mr.Enkiri?

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?

Bodyweight rows vs pullups?

Anybody know where I can find those power rack row attachments?

How much can you do now? Or did you ditch it.

Does anyone know where i can get a weight vest like that in europe (4:28)?

thoughts on dumbbell pullovers? Running supersquats atm and this is the first time I've done them, they seem pretty good so far.

1:06 real steel chairs not fake

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.

If I do the inverted row one or two days can I do Hip thrust and deadlifts 2 days?

Rock and ice climber. The exercise is great. If you’re complaining it’s a sissy exercise people, do a lever. That’s no feet supported!!!! If you can????

I always want to do these but the fear of the bar somehow bending prevents me lol

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.

2020 Gymrats discovore close chained training.