Inverted Row with Straps

طريقة الأداء

1. 01Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
2. 02Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
3. 03Pause at the top of the motion, and return yourself to the start position.
4. 04Repeat for the desired number of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.