Inverted Row Slide on Floor

The Inverted Row Slide on Floor is a versatile and effective exercise that targets your back, biceps, and core muscles. This compound exercise not only helps to build strength and definition in your upper body but also engages your core for stability and balance. To perform the Inverted Row Slide on Floor, you will need a sturdy surface like hardwood or tile flooring and a pair of sliders or small towels. Start by lying face-up on the floor with your legs extended and your heels resting on the sliders. Place your hands palms down at shoulder-width apart above your head, grasping the sliders. Engage your core and lift your chest off the floor as you simultaneously slide your hands and shoulders towards your feet. As you slide, contract your back muscles and squeeze your shoulder blades together. Keep your elbows close to your body and continue the movement until your chest is just above the floor. Pause for a moment at the top position, feeling the contraction in your back and biceps. Focus on maintaining a straight line from your head to your feet throughout the exercise to engage your core. Slowly reverse the motion by extending your arms and sliding your upper body back towards the starting position. The Inverted Row Slide on Floor can be modified to suit your fitness level by adjusting the intensity or repetitions. Adding resistance bands or weights can provide more challenge as you progress. Incorporate this exercise into your upper body workouts or full-body routines for a well-rounded and effective training session. Remember to always maintain proper form and control, and breathe throughout the movement. It's essential to listen to your body and perform the exercise within your limits. Adding the Inverted Row Slide on Floor to your regular routine can help you achieve a stronger, more defined upper body and improved core stability.

Instructions

• Start by lying on your back with your legs extended and your heels on the floor.
• Place your hands on the floor beside your head, fingers facing towards your feet. Your arms should be fully extended.
• Push through your heels and lift your hips off the ground, creating a straight line from your shoulders to your knees.
• Engage your core and squeeze your glutes to maintain a stable position.
• Begin the rowing motion by pulling your chest towards your hands, keeping your elbows close to your body.
• Continue pulling until your chest is just a few inches away from your hands.
• Pause for a moment at the top, then slowly lower back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Warm up before starting the exercise to prepare your muscles and prevent injury.
• Engage your core muscles throughout the exercise to maintain a stable and controlled movement.
• Focus on proper form and technique to maximize the effectiveness of the exercise.
• Gradually increase the difficulty by sliding your feet farther away from the body, challenging your upper body strength.
• Add variety by using different equipment such as suspension straps or a stability ball.
• Control the lowering phase of the movement to fully engage your back and arm muscles.
• Avoid excessive swinging or momentum by using controlled and deliberate movements.
• Incorporate this exercise into a well-rounded workout routine that includes both upper body and lower body exercises.
• Allow your muscles sufficient rest and recovery time between workouts to prevent overtraining and aid in muscle growth.
• Consult with a fitness professional if you have any concerns about your ability to perform this exercise safely.