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Bodyweight Rows An Alternative To Pull Ups
By Mike Thiga author of The-Muscle-Experiment.com
Bodyweight rows (also known as inverted rows) are a great substitute if you do not have access to a pull up bar. Bodyweight rows primarily focus on your back muscles and your biceps. In this post I will go over the benefits of bodyweight rows, and as usual give you all a quick and effective bodyweight workout. If you struggle to do pull ups, or simply do not have access to a pull up bar or lat pull down machine, then bodyweight rows are your answer to get the V look with your back.
Bodyweight Rows With The TRX Are Great For Beginners or Advanced Athletes
TRX is highly effective and my all time favorite tool to use for bodyweight workouts. It is so versatile and portable that you cannot really go wrong with having one. Ok, back to bodyweight rows. With the TRX you can adjust your horizontal angle to get either an easier level, or a hard level. You can also do multiple hand positions and switch from wide, to narrow, to low, to even one arm. Bodywieght rows are perfect to sculpt your back and increase strength for all fitness levels. Check the video out below to see the strength and conditioning coach of the Boston Celtics talk about using the TRX for bodyweight rows.
When some people do bodyweight rows they tend to pull more with their biceps than their back. Back sure to keep your chest out, back straight and pull deep from your back muscles and the video shows. If you don't, your bodyweight rows will more than likely end up be a glorified bicep curl.
Here Is A Fast And Effective Workout Using Bodyweight Rows
This little workout will be a circuit. Each circuit will be two minutes in length, one minute for the bodyweight rows, and one minute for the bicep curls. Try and do 3 rounds with no rest in between. By the end of the three rounds your back and biceps will be on fire by only using the TRX and your bodyweight. I do this workout when I am crunched on time. For an added bonus, engage your core throughout the entire workout!
Circuit 1
>>> For one minute perform standard bicep curls with the TRX.
>>> For one minute switch and do bodyweight rows. Go as low as you can to keep pace for one minute.
Circuit 2
>>> For one minute perform reverse grip bicep curls with the TRX.
>>> For one minute switch and do reverse grip bodyweight rows.
Circuit 3
-> For one minute perform cross body bicep curls with the TRX. Your elbows should be out and you should be pulling in so that both hands touch each other and the top of the rep.
-> For one minute switch and do low bodyweight rows. Reverse your hands so palms are facing up. Pull at hip level. Make sure through all of these to keep your back straight and chest out.
Doing this workout will fatigue your muscles and really help with developing the lean muscular look. If you don't have a TRX, modify with what you have. Either way this workout using bodyweight rows will get you stronger in no time and allow you to increase your pull up numbers.
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