Ever heard of the inverted row (or Australian push-up)? – GOOD SHAPE

(Los Muertos Crew/Pexels)

Are you looking to build strength in your back, shoulders, arms and chest, but you’re tired of the bench press and not ready for the chin-up yet? We present to you the inverted row, also known as the Australian push-up!

It’s like a push-up in reverse. According to personal trainer Mônica Apostolico, known on social networks as Monikita Fit, with the movement, it is possible to work:

Muscles of the forearm; Back; Abdomen; Shoulders; Trapeze.

HOW TO MAKE

“Keep your abdomen contracted the entire time, your shoulders away from your ears and your body stable as you direct your chest towards the bar”, explains the expert.

Stand under a securely hanging barbell (maybe Smith machine adjusted to waist height); The bar should be at chest height; Hold the bar with both hands. Your arms should be fully extended and the grip pronated (with palms down); Contract your abs and glutes and push your arms to pull your torso up and your chest almost touch the bar; Return to starting position and repeat.

BENEFITS OF INVERTED ROWING

Great for beginners: the movement is much easier than the chin-up, for example; Greater emphasis on arm muscles; It recruits some lower limb muscles: such as glutes; It’s different: you’ve hardly ever seen someone doing the exercise, right?