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Bodyweight Rows Exercise

Bodyweight inverted rows exercise

The bodyweight inverted row also known as the reverse pushup or horizontal pull-ups has a few variations to it as it can also be done using O rings hanging from ropes attached to a ceiling or even a table top. The exercise described below is how to do it using a broomstick on two chairs.

When doing the movement described below it is recommended that you use a pronated grip. This is the same grip as for pull-ups with palms facing away from your body. Grip the bar slightly narrower than on the push up.

You should also get your elbows tucked and not parallel to your torso. Keep your elbows close to your body, about 45 ° angles at your armpits. Lead with your chest and not with your stomach or head. Keep your chin tucked, chest forward and shoulder-blades back & down.

The broomstick should touch your lower chest. Squeeze your shoulder-blades. Lead with your chest, keep your shoulder-blades back & down, tighten your upper-back at the top. Keep your lower back & abs tight from start to finish.

It is good to note that inverted rows can be used in rehabilitation after shoulder surgery in order to re-build balanced and functional strength in your upper body. But it can also be used very effectively for increasing your upper body strength generally.

Step 1
Set the broomstick between two chairs. You can raise the bar to make the exercise easier, while lowering the bar will increase the intensity. Make sure the broomstick is secured before starting the exercise.

Step 2
Lie under the broomstick, face-up, and grab the broomstick with both hands with a shoulder-width grip. You can alternate your grip as you feel comfortable from overhand, underhand or alternating.

Step 3
Hang with your arms fully extended and your legs straight and your feet planted firmly on the ground.

Step 4
Pull your chest to the broomstick by squeezing your shoulder blades together. Continue the upward movement until the broomstick gently touches your chest near the sternum.

Step 5
Pause at the top for one second and then slowly lower yourself to the starting position. Keep your abs tight and body straight throughout the range of motion. Then, repeat the inverted rows for your chosen number of repetitions

In my book “The Muscle Experiment” I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.

To your success,

Mike Thiga

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