The Inverted Row is a great exercise for Bikini Models and Figure Competitors wanting to strengthen their entire posterior chain in one movement.
The upper back and biceps are the muscles most challenged during this movement, but the glutes, hamstrings and abdominals are called on to maintain proper alignment.
The height of the bar can be adjusted to affect the difficulty of the exercise. A higher bar will put the body at a greater angle, making the exercise easier. A lower bar will increase difficulty. Chose a bar height that will allow you to do 8-12 repetitions, touching the bar to your chest at the top of each movement.
Alignment is very important here. Be sure that you’re positioned so the elbows naturally align with your chest throughout the movement (as shown in the video, not the picture). Walk forward or backward until you’ve found this alignment. Grip should be slightly wider than shoulder width.
To increase difficulty, lower the bar. Once you are able to do 8-12 repetitions with the bar lowered to a point where your body is parallel to the floor, you may add a weighted vest.
Again, focus on proper elbow tracking, alignment and getting full range of motion on each repetition.
