How to Do Inverted Rows for Triathlon Training

Doing inverted rows to prepare for your triathlon strengthens the muscles in your shoulders, arms and back. It benefits you during your swim and your bike ride. An inverted row is essentially a backwards chest press. Your triathlon running also benefits from the added core strength you gain by doing inverted rows.

Instructions

Difficulty: Moderately Challenging

1. Locate a Smith machine. This is a piece of gym equipment that allows you to place a bar at different heights and load it with barbell weights. Place the bar low to the ground, but not so low that you won't be able to fully extend your arms as you lower your body.
2. Place a step on the ground under your feet. If your bar is already low enough that you'll be able to be lower your body until it's nearly parallel to the ground, you can skip this step.
3. Grab the bar from a lying position on the ground. Place your hands shoulder width apart with your palms facing out. Dig your heels into the step. Keep your core tight by pulling your abs in to your back. Keep your back straight and strong throughout the movement.
4. Lift yourself up until the bar touches your chest. Lower yourself until your arms are at a 90 degree angle at the elbows. Repeat the lift and lower motion until your arms fail out and you can no longer lift yourself up. Rest for 30 seconds and repeat at least two more sets to failure.

Tips & Warnings

• To further challenge yourself when doing the inverted row, lower yourself until your arms are straight. Be careful not to lock your elbows. You can also place your feet on a stability ball to increase your core workout.
• A variation on the inverted row is to change your hand position. You can grasp the bar with your palms facing in toward you, or even alternate your grip. Be sure to switch hands after each set if you're using an alternate grip. This ensures that you work both sides evenly.