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Old 12-15-2009, 12:36 PM   #1
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Default Inverted Rows

Ok Guys I'm trying to find something to replace the inverted row I am doing now. Don't really feel its benefiting me, I seem to be stuck on the same amount of reps as when I started.

Is there another exercise that is comparable to this, that will help my back and shoulders. I need to find something to help me get stronger in shoulders and back when lifting the 45 pound hose roll up 45 feet, on rope hand over hand.

Thanks for any help
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Old 12-15-2009, 01:10 PM   #2
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Originally Posted by Fire36 View Post
Ok Guys I'm trying to find something to replace the inverted row I am doing now. Don't really feel its benefiting me, I seem to be stuck on the same amount of reps as when I started.

Is there another exercise that is comparable to this, that will help my back and shoulders. I need to find something to help me get stronger in shoulders and back when lifting the 45 pound hose roll up 45 feet, on rope hand over hand.

Thanks for any help
When you say inverted rows, do you mean "palms forward" Yate's style rows?

Have you tried to do them more as power rows, exploding the weight up...or do you perform them with strict form?
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Old 12-15-2009, 01:48 PM   #3
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OK maybe I'm not doing them right at all. I'm doing an "inverted row" with my feet on a bench and a barbell in the rack ( squat or power depending on where i am at, fire station or gym), basically i'm at a 45 degree angle and pulling my body weight up as many reps as I can for 3 sets. So its 3 x BW to faliure.

I may be way off track but that is what I understood this exercise to be.
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Old 12-15-2009, 01:57 PM   #4
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OK maybe I'm not doing them right at all. I'm doing an "inverted row" with my feet on a bench and a barbell in the rack ( squat or power depending on where i am at, fire station or gym), basically i'm at a 45 degree angle and pulling my body weight up as many reps as I can for 3 sets. So its 3 x BW to faliure.

I may be way off track but that is what I understood this exercise to be.
I understand what you mean now.

I'm not an expert on bodyweight style training, but I wonder if slow negative - possible weighted - inverted rows would help...
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Old 12-15-2009, 03:17 PM   #5
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I understand what you mean now.

I'm not an expert on bodyweight style training, but I wonder if slow negative - possible weighted - inverted rows would help...
i have to agree here, back when i got sick i couldn't lift traditionally, so i began sneaking in some bodyweight stuff so i didn't go crazy, inverted rows were a corner stone of that routine, but i also hit a wall as far as reps with bodyweight went, but when i added some weight (i just threw a few plates in an old back pack) it really helped my numbers explode
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Old 12-15-2009, 03:24 PM   #6
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Thanks Guys, I will be doing inverted rows again with my Friday workout and will give this a try. Tommorow gets OHP, and pull ups.

Friday will be next day I do rows, and instead of pushups will be doing dips.
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Old 12-15-2009, 07:40 PM   #7
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I don't know if farmer's walk would help too?
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Old 12-16-2009, 03:03 PM   #8
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I don't know if farmer's walk would help too?
Thanks, I have wondered this too, I may try to incorporate this closer to when the season starts.
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Old 12-17-2009, 12:57 AM   #9
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If I am thinking of inverted rows as the same thing as rack chins, then it is very similar to pullups. Have you tried mixing your rep range. I like to sit a DB or barbell in my lap to make the lift harder and to gain more out of it. If not look into switching it out for pullups or even other free weight barbell exercises(Deadlifts,Barbell Rows,etc). IMO they all have a carry over to functional strength that would benefit you.
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Old 12-17-2009, 10:03 AM   #10
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If I am thinking of inverted rows as the same thing as rack chins, then it is very similar to pullups. Have you tried mixing your rep range. I like to sit a DB or barbell in my lap to make the lift harder and to gain more out of it. If not look into switching it out for pullups or even other free weight barbell exercises(Deadlifts,Barbell Rows,etc). IMO they all have a carry over to functional strength that would benefit you.
agreed. add weight.
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