Inverted Rows are the goat of underrappreciated exercises. Brachialis, Brachioradialis, upper back, and rear delts all grow if you really treat it like it deserves to be. I never had such great rear delt gains until I started doing inverted rows with a wide grip.

@chrisstanley9477

3 жыл бұрын

And even the underhand grip inverted row hits the biceps nice and hard. A nice addition to pull ups/chin ups

@chrisstanley9477

3 жыл бұрын

@M B baguette gang 🥖 🤪

@Twobirdsbreakingfree

3 жыл бұрын

@@Joseph-zw6wm front lever negatives are indeed a great exercise for the rear delts

@Croissantrophy.meme.channel

3 жыл бұрын

The Natty Comunity reunited again

@Rajdweep

3 жыл бұрын

Have u guys compared the gains of inverted wide rows to bentover wide bb rows? Which one will likely build more mass

*Inverted rows + Push ups* *Dips + Chin ups* *The GOAT of upper body exercises*

@thegeth4293

3 жыл бұрын

Throw in some lunges and maybe rdls or hip thrusts and you got a full body workout

@chrisstanley9477

3 жыл бұрын

@@thegeth4293 with you on the hip thrusts 👌👍

@kronk5072

3 жыл бұрын

If anthropometry prohibits someone from dips, hand stand push ups + chin ups work well too! If someone used weighted calisthenics compounds + dumbbell isolations for smaller high frequency muscle groups + barbell lower body lifts = amazing bodybuilding gains for sure .

@thegeth4293

3 жыл бұрын

@@kronk5072 what are some good dumbbell isolation moves to pair with calisthetics? I imagine curls and skullcrushers, but what else?

@advantageofthedisadvantage7213

3 жыл бұрын

Plus handstand pushups

Your pullup strength is seriously impressive.

@mattc4266

3 жыл бұрын

He’s the natty upper body strength GOAT

@magic1058

3 жыл бұрын

@@mattc4266 is he natty

@shahanahmed952

3 жыл бұрын

@@magic1058 I believe so, look at his older video's (2013) and now. Not much muscle gains have happened (not like those roiders, but he's gained a good amount) but His Strength and Knowledge have Sky Rocketed! He's truly an Elite Natural with extensive Knowledge and Experience.

@adambombdon7798

3 жыл бұрын

@@shahanahmed952 if Alex actually used PED he would be a fucking monster hulk. Look at his numbers and the way he looks. Very natty look in general.

@kostar500

3 жыл бұрын

Did u catch Alex doing 500 reps of pullups?

I did a lot of inverted rows when gyms were closed and I could maintain my back size

@animesloversunited9069

3 жыл бұрын

I can understand that 😂, same situation

i did build up inverted rows for 50kg for 5reps. becuase at that time i didn't know about barbel rows and was building my home gym. my upper back got so huge that i stopped working on it and started emphasizing more on my lats😂😂😂 weighted calisthenics has insane results.

@AlexLeonidas

3 жыл бұрын

Damn man that's way too awesome!! 😂😂

@Matheus654321ful

2 жыл бұрын

I know it's a late response, but how did you manage to load 50kg on it? I'm currently at 20kg using a regular backpack, and I'm worried it might break.

@Ahmed-jv7oc

2 жыл бұрын

Truly

@JJ_Beats._.

2 жыл бұрын

@@Matheus654321ful put the backpack on the front,or invest in a weight vest.

@user-us4mc7ej3c

2 жыл бұрын

@@Matheus654321ful wrap a plate(s) around your waist/chest with a band. Problem solved

You’re something else Alex, always coming up with the best ways to maximize strength and size. I do inverted rows and my thickness has gotten up, never thought about this exercise weighted, time to make some more gains

I been looking at Fitness KZread since luimarco, old school Hodgetwins, PoG times when all the fitness channels were coming up. Your channel is becoming one of the best ones around. Keep up the good content and I hope the channel continues to grow man

@pancakespushups4318

3 жыл бұрын

Diced to the Sox baby pleeeeaseee

@chrisstanley9477

3 жыл бұрын

Vince G the swole nerd aka awkward nerd

@VallaMC

3 жыл бұрын

Oh god the memories hit hard

@ci6516

3 жыл бұрын

Haven’t been around that long but got in when Alex was ending the rack pull phase and I remember all other “power you tubers” would roast him and here we are with alphadestiny climbing the ranks of best fitness KZread channels period .

@Menaceblue3

3 жыл бұрын

@@VallaMC "Yo Elliott!" Never gets old to me!

Calisthenics YT channels were innovative 3 years ago but they've run out of ideas and keep repeating the same things. You're by far the exception, always bringing extremely relevant and novel content. Your work is much appreciated, my friend

@AlexLeonidas

3 жыл бұрын

Thank you so much Ramon!

You’re treating us with amazing calisthenics videos Alex, it’s like you’re a mind reader, you always put out videos about the exact topics I want to know more about. Other channels are great but somehow you approach topics differently. I think what you do for me and I presume others, is that because you’re at the elite level you give people confidence in simple exercise which might otherwise be overlooked. I think a lot of us overthink what it takes to progress but after watching your channel for a while I feel much more confident, to the point where I don’t worry about my performance or look to much because I trust in the process.

I love these, thanks for being so well-spoken!

Great video again Alex! Explaination is amazing as you seem to notice key benefits and tips that most individuals ignore or just simply dont recognise. As always, Thank you Alex.

Bro. Your passion for fitness is truly genuine and unmatched. Thx for the motivation. 💪

You have became a great "influencer" the info is getting better and over most stall out good job.

Thanks for always making these useful, no nonsense vids

Really loving watching your content evolve, man. You’ve always had this “most bang for your buck” realistic fitness philosophy and it’s great seeing you expand that and refine it. Helping people optimize their training without being stuck in the gym all day every day. Half the training time twice the gains. Always killin it brotha. Keep it up!

Yes man. I can’t believe how long I neglected these.

Very very good point about inverted rows being closed chain and having great SFR. Will put it on my next training schedule. Great content, keep up the good work

I’ve been doing only dips and rows every day for a month now just to ease back into getting back in shape. I’m ready for the weighted vest! Just got a pull-up bar too. All aboard the gain train!

Appreciate your upload efforts! 💪🏼💪🏼💪🏼

Thank you for this, I will buy your Calisthenics program when you make it. I love your switch in both ways of fitness

Your a genius! Awesome video content! Keep up the good work bro! 💪

I noticed weighted inverted rows strengthen the glutes and lower back a bit without much strain. This exercise is absolutely key and I prefer it over the pull-ups. Love pull-ups, they're fun and it's pretty cool being able to do them but the upper back is extremely important, and the pull-up is simply not enough.

@maninclass

2 жыл бұрын

True, Pull ups are mainly a lat dominant lift while rows are Lats+Upper back dominant lift. When doing inverted rows you are essentially doing a glute bridge plus a BB row.

Did these this morning but with no weight. Felt great and I’ll be adding these to my back workouts .Thanks for the heads up.

Great content! I like the weighted and unweighted callisthenics, bodyweight content and hybrid approach.

I agree 100%, this is a gold exercise. I started it for rehabilitation but then it became my number one back exercise with pull-ups.

I did them on rings with 40kg on my chest, and have to say, that this is truly amazing row! In many ways it is better than classic barbell row. You can load it pretty heavy and hit volume with it, also easy to recover from. 🔥🔥🔥

@user-us4mc7ej3c

2 жыл бұрын

What I like the most about them is the feel in my back. I struggle to feel it with classic rows but with this one it's lit up entirely

really excited to try these out

Differently going to make sure I incorporate the inverter rows in my next back workouts or after my deads day. Thanks for the great content!

I've recently started doing these with my bodyweight and feet slightly elevated. They feel amazing, I used to do 5x5 bent over rows but the weight got to a point where I couldn't tell if I was getting stronger or cheating more

@maninclass

2 жыл бұрын

True, Weighted Inverted rows resemble a chest supported row plus you can smash the volume with this. If your doing this weighted I recommend to put a dip belt at stomach level/close to it as this ensures safety when going heavy/use a plate loadable vest.

@The3Lego3Freak

Жыл бұрын

@@maninclass I'm now onto weighted inverted rows with rings, feet elevated and a backpack on my chest and it's working like a charm 👍

Thanks bro, ive never even heard of this and ive been training for 5 years. Going to add this to my routine💪👍

ah yes finally another arsenal in my toolbox

Just added these to my program. Never felt my rear delts so much & I love the SFR and ease of doing them on same day as Deadlifts opposed to Barbell Rows. Great video Alex!

@clarity2115

Ай бұрын

These are freaking amazing, man, wasted years of lifting ignoring this movement thinking it was too easy

Arms looking good bro !

Well said, I used to do these for sets of 25 as a finisher. Now that I started adding weight, I’m up to 70lb for sets of 10+ and making great upper/mid back gains 💪

Thanks for the video, man.

Great video 💪🏽💪🏽👍🏽

Thank you for this video!

Very underrated movement. One of my faves for sure 👍🏻

I'm doing 3x15 of Inverted Rows at the end of my back session, killer exercise

@rasheemthebestfirstone3274

Жыл бұрын

Weighted or no

This exercise is very humbling, especially when you're 230lbs 😂

@AlexLeonidas

3 жыл бұрын

Oh I believe you bro!

@geo525252

3 жыл бұрын

Or if you're an old man like me, but we push through it.

@406ghost8

3 жыл бұрын

You should try it at 260 lol.

@Twobirdsbreakingfree

3 жыл бұрын

When done with correct form, these aren't really any easier than pull ups.

@anabolicfrenchtoast6014

3 жыл бұрын

I thought this should be easier than pullups but it's been humbling me.

I always wondered how I would add weight on my body to this movement so this helps

Great video

The hybrid style of training (calisthenics and conventional weights) is really growing on me, not just thanks to this channel but the obvious scientific benefits that I see being listed across the platforms bodybuilding community. Look forward to incorporating these - especially useful seeing as I do my barbell rows and deadlifts on the same day, so It would be great to maintain a heavy load on my upper back but take a bit of pressure off the lower back before squat days the following day. Thanks man

@maninclass

2 жыл бұрын

Try combining Weighted calisthenics and weights, you'll have a Godly combo for bodybuilding gains!

Really nice video alex,weighted inverted rows are tough af

@AlexLeonidas

3 жыл бұрын

Humbling and insanely effective!

Loving the content so far. Can you make a video about GHR or nordic curls? Would love to see that. Keep it up, man.

@AlexLeonidas

3 жыл бұрын

Thanks man, definitely going to cover the GHR and nordic curl but first I'll need a better setup which I'm looking into.

@Twobirdsbreakingfree

3 жыл бұрын

@@AlexLeonidas use a dip belt, wrap the chain of the belt around a pillar (if you have one) and trap your legs under the belt. Place a piece of styrofoam under your knees for a knee pad, attach a resistance band to the pillar and grip the band close to your chest in both hands as you descend. Place another piece of foam or padding to cushion your chest where it meets the ground.

fuaaark this is just the video i needed.

Damn! I totally forgot about these. Definitely incorporating them in my program. I always wanted a seal row setup, but this seems like it can be a solid replacement.

@maninclass

Жыл бұрын

Yes, just calculate 70% of bodyweight plus the weights used and you have a seal row alternative.

My second favorite exercise, right after the dips!

Plan on doing this to replace barbel rows completely good video !

thanks for sharing！

Alex, i Just purchased a Swiss bar for extra max effort Ohp variations thanks to your suggestions, training is about to be even more fun!! Love from Italy

@AlexLeonidas

3 жыл бұрын

Awesome Emanuele, you're going to love this Swiss Bar!! Was a massive game changer for me and many others.

Such an informative video as always. I've been doing barbell bent-over rows for a couple of months but the risk of cheating and lower back strain has been bothering me. Also I do mainly calisthenics and weighted calisthenics so I prefer bodyweight-type movements anyway. This video has convinced me to probably switch to weighted inverted rows.

Been doing these years definitely thicken up the back

Tucked Rows on the rings give some incredible strength gains also.

@AlexLeonidas

3 жыл бұрын

Word!

@Twobirdsbreakingfree

3 жыл бұрын

Very few people have the strength to do these properly, which means that the body touches the wrists at the top of each rep. Even done through the partial range of motion they still probably have a lot of value though.

@iliyan-kulishev

3 жыл бұрын

I'm doing them on parallel/dip bars now. Awesome.

@brainymeathead9206

3 жыл бұрын

This progression is great, though many find it hard to get reps in and would require a band to perform, I am currently doing the progression of the mindful mover which is the arc row, where instead of pulling the rings to the chest which makes the row really easy, you instead pull toward the hips to make the row even harder and greatly mimics the front lever row, it is really humbling most especially if you really pull toward the waist ( the progression I am currently working towards ) this could be put in a intensity to really work toward pulling toward the hips, while doing the weighted rows on a volume day

@Twobirdsbreakingfree

3 жыл бұрын

@Ranno Man 90 degrees is not the full range. The difference in strength required to pull those last few inches (without using momentum) is immense. It is possible if you're strong enough, just that 99% of people aren't.

I started doing calisthenics at 375 lb bodyweight so these were a god send because they allowed me to work my back when I could not do pullups. I still do them, and I bought some tension bands for assisted pull ups.

@amiracle1269

Жыл бұрын

Big boy gang💪🏿👊🏿 #320

When it comes to rows i mostly love the front lever pull variatiations

Excellent

It may feel awkward and require a lot of anti-rotational core strength but for those of you without a vest or plates to put in your backpack working up to a single arm inverted row allowed me to keep most of my back gains during lockdown. I first did high rep BW inverted rows, then I did archer inverted rows(wide grip, pull side to side) then eventually I took a wide stance locked my core in and started doing them single armed.

Great vid! I actually prefer the inv row over any vertical pulling exercise. It feels so good.

It's cool watching body exercises

Great lumbar friendly assistance back exercice to do in your home gym. I always keep it in my rotation.

@maninclass

Жыл бұрын

True, plus you can smash the volume with this whether it be weighted or not.

Inverted rows is the king! During lockdown it was one of the primary exercise that i did, and i gained much more during lockdown that i did my back workouts before lockdown

All shows are won from the Back 🏆💪

Ring push-up and ring row superset plus pull-up and overhead press superset are my go to.

Inverted rows with negatives is a true gamechanger for your back and rear delts

A staple during lockdown for me. Use rings to get more ROM and it lets the forearms/wrists rotate naturally. Kensui plate loaded vest made progressive overload easy too.

I will integrate this exercise. Merci

Been wanting to add these to my program for a while…

Weighted Inverted Rows Inverted Rows Weighted Pull Ups Pull Ups Simple Effective Back Workout👌

i disagree only with importance of rom for inverted rows. but like u said, rings are the way to go. great vid amigo!

Hey bro i love you alot the bodyweight exercises helped me gain 20 kgs on bench press and for the squat 40 kgs in deadlift 4 months I love you (I. Became a novice lifter in 7 months)

Thanks ❤👍

Goddamn these videos by alex are must watch for me, even when they stack. Looking forward to videos just like this one on GPP and Burpees. And god do i hate the burpees but alex has me intrigued and im considering using them when alex goes at it on a video 🤣🤣🤣🤣

I'll vouch for the ring rows!

Excellent video bro, love calisthenic content ! Now, I want to training back at home ahah! To summer: What we need to get jacked from home training (tell me if I forgot something !) : Weighted pullups Weighted inverted rows Free weight rows (barbell or dumbell) Weighted dips Pushups Overhead press or HSPU Rear and lateral delt isolation Arm isolation (Curls and extensions) Posterior chain work (RDL, Deadlift, hyperextensions) Knee flexion exercise (squat, lunges...) Calf isolation

@user-us4mc7ej3c

2 жыл бұрын

you can add the "Yoke" part which consists of neck, traps and forearms but only if you wish to develop these bodyparts. Every exercise you said is perfect already

@oliviermedeiros1019

2 жыл бұрын

@@user-us4mc7ej3c Yeah sure! But my goal is the old school bodybuilder physique so neck and traps aren't my goals for the moment ;)

Count me in!

Hey! Big fan of your channel😃 You have many good videos for waited dips. But almost none for waited pull ups (except for the ring pull up video). I downt know how to improve in waited pull ups, I've bine stuck at the same wait for over 6 months now and I've tried everything I can think off, and I'm still stuck at the same wait as I was 6 months ago. Can you make a video on how to improve in waited pull ups?😃

Alright ima start doing these

People preach pullups (for a good reason, they're really good) without realizing a lot of people can't do them. This is a terrific exercise for begginers that feel down cause they can't do pullups. Definitely one of my favorites.

Idea for a video: I’ve heard lots of calisthenics guys recommending every minute on the minute style of training. What are the pros and cons? How do you maximize this style? What are the risks and how do you minimize them. I think it would be good content and I think you’d be able to explain it well. Thanks for always keeping it real. 👍🏼

@maninclass

2 жыл бұрын

Pros: Getting good at a particular skill, it increases the TUT of a skill to establish the position needed for it. Cons: Increases the chance of getting injured, You need to warmup more to avoid getting injured. Rest in order for your body to adapt to the high volume high intensity training.

Do you plan to do a full day of eating at some point in the future? Would be great to see.

Front lever pull ups for the win

Nice highlight of an underutilized move. Special points for the fact that you can hit these after you deadlifts without zapping your spinal erectors.

Alex always was ahead of his time, effectively using the bag in the front of the body to create a lenghten parcial row

@AlexLeonidas

3 ай бұрын

My man, at the time I didn't even consider the lengthened partial effect! Just felt right :)

Great idea..Less chance of injury too, not likely to get a hernia doing that.

Not going to lie when I saw the thumbnail I was like damn alphas chest is really blowing up

I’ve been focused more on my barbell and dumbbell rows. I was under appreciating these movements. My concern was trying to get the mind muscle connection in the upper back. However, experience has taught me that doesn’t matter at all. The muscle still gets DOMs, as long as I focus on pulling my elbow back to the full range of motion.

Great video only problem i see is loading potential if someone is super strong

Alex!Would love to see what are you doing to achieve that 180lb weighted pullup🤙🔥

@AlexLeonidas

3 жыл бұрын

Weighted inverted rows are definitely in that plan!

Alex, the park I use we can only do rows on a neutral grip. Is this going to be a detriment over the long term? I do use rings and I prefer them anyway, should I just stick to the ring rows and ignore the neutral grip on frame? Loving the callisthenics content, keep it up!

Alex the only man to do inverted rows with a Louis vuitton back pack

I love rows! rows + face pulls = good bye to bad posture!!! This video combines perfect with your pullup video of doing 10x10. 10x10 weighted rows...enjoy the gains!!! 😤💪😎😎😎

@marcelloantoniodreier4795

3 жыл бұрын

kzread.info/dash/bejne/gJOm1K6Sha6pgqw.html 💢💥💪💪💪💪

inverted rows fixed my posture in only a few workouts, I added them to all my training days

Great vid as always! A question for you Alex. When I'm doing greasing the grove, how often should I change up the variations and how often should I max out?

@AlexLeonidas

3 жыл бұрын

Yes you should change the variations for one important reason, minimizing overuse. For maxing out, 1-2x a week tops is likely all you'd ever need on a maximized program. Once probably enough.

@mikimilostnic2366

3 жыл бұрын

@@AlexLeonidas Let's say I'm doing pull ups, should I stick to one variation during a week and then change it up? Or change every other or third?.. same with pushups? Maybe doing different variations each day ?. Big thanks! from Sweden

Another way to load the row, is when your feet are elevated, you can wear a dip/weight belt and have the weight hang underneath you. You just have to make sure your elevated enough that the weight doesn't hit the ground. Also the belt should be at about your diaphragm (reinforces a tight core and won't pull you hips down)

Can u do a vid about Shoulder pain from pullups

0:25 looks like my sleep paralysis demon

Hey Alex! Was wondering if you could maybe link or point me to the rings that you use? I've been wanting to buy some and notice you use them from time to time and wanted to get a good set.

Doing them on rings feels even better. Backpack on chest and let's goooo!!

Theres always tucked rows with rings or straight bar rows with legs elevated vertically in the air, although that requires some intense core stability. These are a step up from regular inverted rows as your lifting your entire bodyweight and can even add weight much more easily compared with regular inverted rows