Have you ever heard of an inverted row?

If you want to know how to build biceps

Then you should learn this simple exercise.

Also called the Australian row, this exercise is…

Quite possibly the best exercise to build biceps.

It’s great for developing and strengthening your back, core, and biceps.

To focus more on your biceps, grab the bar with your hands close together (see picture below).

IMG_8837
Example: Close-hand grip

Picking the Right Equipment for the Inverted Row

Finding the right equipment for inverted rows may take a bit longer…

Since what you are searching for is a bar about hip height.

Position yourself face-up under the bar just below armpit level with your torso parallel to the ground.

For Beginners

  1. Keep your knees bent 90° and feet flat on the ground (see figure 1 below).
  2. Start with your arms extended, tighten your mid-section and forcefully breathe out as you pull yourself up so that your chest touches the bar (see figure 2 below).
  3. When you reach the bar, pause, then breathe in as you slowly open your elbows and allow your torso to return to the ground.
Start position
Figure 1: Start position
Top position
Figure 2: Top position

For the More Experienced

  1. Straighten your legs out with your heels placed into the ground.
  2. Start with your arms extended, tighten your mid-section and forcefully breathe out as you pull yourself up so that your chest touches the bar.
  3. When you reach the bar, pause, then breathe in as you slowly open your elbows and allow your torso to return to the ground.

An Introduction to Pull Ups

how to build bicepsInverted rows are an excellent way to start with pulling motions.

This exercise isn’t super simple, but…

They can be an ideal starting point to more advanced movements.

With consistent practice, you can find other pulling movements easier.

  1. Try 10-15 repetitions of this exercise
  2. Rest for 1 minute and then repeat two more sets of 10-15 repetitions.
  3. If you find the pulling movement to be too difficult, try using negatives (see more in this post).

Whenever I feel like I cannot complete a set number of repetitions…

I finish the set with negatives only.

What are your favorite biceps exercises? I’d love to hear from you, so post your answer in the comments below.

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And, if you want awesome arm workouts, then check out my bookshelf at http://dalelroberts.com/my-book-shelf.


Disclaimer

You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, at any time you if experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice within this blog. Thoroughly inspect any equipment or workout area as free of danger, flaw or compromise, ahead of use. The user assumes all responsibility when performing any movements contained in this blog.

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