Want a stronger back? Use inverted rows to maximise muscle activation while protecting your lower back
Lifting your bodyweight alone is never the fastest way to build muscle, right? Wrong – especially where your back is concerned. That’s why an inverted row might be the answer.
Researchers measuring muscle activation in three different back exercises – the inverted row (pictured below), the barbell bent-over row and the one-arm cable row – found that the greatest contractions in the upper back and lats came during the inverted row.
The inverted row exercise also produced the lowest load on the lumbar spine, making it your go-to back move if you’re returning from injury, or want to add lean muscle mass quickly and safely.
Double Up
Superset TRX rows with TRX press-ups with your feet in the handles (or with your hands in them to make it harder) and you’ll transform your torso.
Do 10 rows, rest 30 seconds, then do 10 press-ups and rest for 60 seconds, completing 3 to 5 supersets in total.
Brace Yourself
Give more support to your lower back during any TRX or suspension training exercise by making your core as tight as possible before a set.
Do that by bracing, as if you were about to be punched in the stomach.
