TRX / Inverted Row
TRX (total body resistance exercise) is a great exercise approach for both beginners and experienced athletes. This workout method allows a combination of body weight and gravity to help build resistance, muscle, strength, and stability. It is easily modified for beginners and pros alike to target the muscle groups they need and adjust the difficulty level.
At Elite Chiropractic, we recommend the inverted row to our patients for physical therapy because it helps focus on body stability and core strength. This is a very simple exercise that can be adjusted for anyone’s experience level to help ease into the workout. It is easier than it seems and a great way to help with balance and strength.
What are Inverted Rows
Inverted rows are essentially an inverse push-up. Instead of pushing off the ground to build arm strength and body stability, you are pulling up at an angle to activate the same muscles.
Inverted rows are easily modified based on the angle at which you position your body. In our video walkthrough of how to do an inverted row, you can see Dr. Bross move his body angle to adjust the difficultly of his approach.
How To Do an Inverted Row
To do an inverted row, you will place your shoulders, hips, and ankles all in a line. You will then position your body at the appropriate angle for your strength level to pull your body up and then lower back down to extended arms.
For inverted rows, focus on keeping your elbows next to your body as you pull up, and then, slowly and controlled, lower yourself back to extended arms. Adjust your angle as in the video to find the right comfort level for you.
Benefits of Inverted Rows
Inverted rows are a great exercise for all patients due to their beginner-friendly level, easy modifications, and full-body targetted approach.
Inverted rows assist with core strength, upper body strength, full body stability, lower body control, and light grip strength. They help introduce beginners to new workouts with an easy-to-approach method. You will workout your shoulders, arms, and core during this workout.
We recommend inverted rows for:
- Core strength
- Full body strengthener
- Grip strength
- Upper body workout
- Lower body control
How Often Should I Do Inverted Rows
Beginners should focus on starting out lightly with inverted rows as far as intensity, reps, and frequency goes. You can do inverted rows daily if you keep the angle and intensity light to begin. Otherwise, we recommend three times a week to start.
Do two to three sets of eight to fifteen reps in each set. You should take a one to two minute break in between each set. Before you begin each set, review your body alignment, muscle engagement, and how your body is responding to the workout.
Are Inverted Rows Good for Beginners
Yes, inverted rows are a great, easy workout for beginners. While the workout may look intense, it is actually very simple and easy on the body for those new to starting a workout or physical therapy regimen.
Because you can control the angle at which you position your body, it is easier to find a spot that is comfortable and lightly challenges you. As you grow strength you can pivot your body position to a more intense angle and introduce more reps into your sets.
Tips for the Inverted Row Exercise
To ensure you are doing an inverted row correctly and getting all of the benefits, check in with your coach or physical therapist from time to time. Remember to keep your body engaged, specifically your glutes and core. This will help stabilize your body throughout the movement.
Also ensure your equipment is set up correctly for your height — do not let your grip be too wide or too narrow. Always pull your elbows in and do not let them flare out to the side. Keep the knees lightly engaged but do not hyper extend them. Keep the neck relaxed and neutral to avoid muscle strain.