Inverted Row Slide on Floor
Master the inverted row slide on the floor to build a strong back, biceps, and shoulders.
Description
A floor-based upper body exercise that targets the back, arms, and shoulders by using one's body weight and a towel or cloth.
How to Do Inverted Row Slide on Floor
- 1Setup
Lie supine on the floor with knees bent, feet flat, and a small towel or sliders under your heels. Position your arms extended directly above your chest, hands shoulder-width apart, palms facing your feet.
- 2Setup
Engage your core and glutes, lifting your hips off the floor until your body forms a straight line from your shoulders to your knees, ensuring your lower back is not arched.
- 3
Keeping your core tight and body straight, initiate the movement by pulling your elbows towards your sides, driving your upper back off the floor while simultaneously sliding your heels closer to your glutes.
- 4
Continue pulling until your upper back is fully off the floor and your chest is as close to your hands as possible, squeezing your shoulder blades together.
- 5
Slowly and with control, extend your arms and slide your heels away from your glutes to return to the starting position, maintaining the straight body line.
Tips
- Focus on initiating the pull by squeezing your shoulder blades together and driving your elbows towards your hips, maximizing back engagement over arm strength.
- Maintain a rigid plank throughout the entire exercise, keeping your hips lifted and core braced to ensure a straight line from shoulders to knees.
- Control the lowering phase by slowly extending your arms and sliding your heels away, resisting gravity to enhance muscle time under tension and build strength.
Common Mistakes
- ×Allowing your hips to drop during the movement reduces back engagement; fix this by actively squeezing your glutes and bracing your core to maintain a straight body line.
- ×Jerking or using momentum to pull yourself up diminishes muscle activation; fix this by performing the movement slowly and deliberately, focusing on muscle contraction.
- ×Letting elbows flare wide reduces back work and stresses shoulders; fix this by keeping your elbows relatively close to your body and driving them straight down towards your hips.
Variations
Inverted Wide to Narrow Row
Build a strong back and shoulders with the Inverted Wide to Narrow Row. This bodyweight exercise targets your lats, rhomboids, and traps by alternating
Inverted Row Slide
Master the Inverted Row Slide for a strong back. This bodyweight exercise targets your lats, rhomboids, and biceps, building upper body strength and core
Inverted Row on Bench
Perform the Inverted Row on Bench to strengthen your entire back, biceps, and shoulders using just your body weight.
Inverted Row between Chairs
Master the inverted row between chairs to build a strong back, shoulders, and arms.
Related Exercises
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High Bar Inverted Row
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Underhand Grip Inverted Back Row
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