How to Work Out With Weights on an Inversion Table

Contrary to popular belief, inversion tables are not simply for hanging upside-down, but can be used in a variety of ways to take your strength training or stretching routine to the next level. Using weights with your inversion table reverses the standard action, forcing muscles that are generally worked when lowering weights to begin lifting the weight. A few tips can get you started.

Instructions

Difficulty: Moderately Easy

1. Place your hand-held weights on either side of your inversion table before getting on. Make sure that you have a variety of weights, as these exercises will feel much different when in an inverted position. Climb onto your table and turn until you are fully inverted, pushing on the body support platform until it locks gently against the frame.
2. Grip a weight in each hand and turn your palms so that they face away from you. Turn your elbows out to the sides and lift the weights, moving your elbows towards your waist to work your lats. Lift and lower the weights slowly, with controlled movements, repeating as desired.
3. Extend your arms straight in front of you, holding the weights so that they are vertical to your body. Lower the weights slowly until they come close to your waist, then extend them down again. Make sure that you keep your abs tight and your tail bone tucked under during these exercises to protect your back.
4. Work your triceps and biceps by bending your elbows in to your body and slowly lifting and lowering your weights. Remember that you may not be able to lift the same weight as you do when standing upright, so do not overdo your workout. Additionally, if you experience pain or discomfort while hanging freely from your ankles, it is best to work with weights while in a partially vertical position, your spine supported by the platform.