Suspender Wide Grip Inverted Row on floor

The Suspender Wide Grip Inverted Row on the floor is a challenging and effective exercise that targets the muscles of your upper back, arms, and core. This bodyweight exercise mimics a traditional inverted row but adds an extra level of difficulty by using suspension straps or resistance bands secured to a low anchor point. While commonly performed on gymnastics rings, this variation can be done at home using something like TRX or similar suspension trainers. By assuming a horizontal position on the floor, facing up, with your feet straight out in front of you and your suspension straps securely in hands, you'll engage your lats, rhomboids, and biceps to perform the rowing movement. The wider hand placement emphasizes the muscles in the outer portion of your back, providing a well-rounded workout for your upper body. The benefit of performing this exercise on the floor lies in the increased stability required, challenging your core muscles even more. As you initiate the rowing movement, you'll not only be working to pull your body up towards the anchor point but also maintaining a strong and stable plank position, engaging your abs, obliques, and lower back. The Suspender Wide Grip Inverted Row on the floor is a versatile exercise suitable for all fitness levels. It can be modified by adjusting the angle, or difficulty, simply by walking your feet closer or farther away from the anchor point. Remember to maintain proper form throughout the movement, keeping your body in a straight line and controlling the descent. Incorporating this exercise into your routine will help improve your upper body strength, posture, and overall muscular development.

Instructions

• Start by lying face-up on the floor, with your body straight and your legs extended.
• Place your hands shoulder-width apart on the floor above your shoulders, palms facing down, and fingers pointing towards your feet.
• Engage your core and glutes, and press your heels into the ground to lift your hips off the floor, creating a straight line from your head to your heels.
• Lower your body towards the floor while keeping your back straight and elbows close to your sides.
• Once your chest is close to the floor, push through your hands and upper back muscles to lift your body back up to the starting position.
• As you lift, focus on squeezing your shoulder blades together and engaging your upper back muscles.
• Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
• To increase or decrease the difficulty, you can adjust the angle of your body by elevating your feet on an elevated surface or by using a suspension trainer.

Tips & Tricks

• Start with a proper warm-up to prepare your muscles and joints for the exercise.
• Engage your core and maintain a neutral spine throughout the entire movement.
• Focus on squeezing your shoulder blades together as you pull your body towards the bar.
• Control the descent and avoid arching your back at the bottom of the movement.
• To increase the difficulty, increase the distance between your feet and hands on each repetition.
• Progress gradually by increasing the number of repetitions or sets as you become stronger.
• Incorporate other back exercises into your routine to target the muscles from different angles.
• Ensure that your grip on the bar is comfortable and secure to avoid any slipping or discomfort.
• If performing on the floor is too challenging, start by practicing on an elevated surface like a low bar or Smith machine.
• Listen to your body and rest as needed between sets to prevent overexertion and minimize the risk of injury.