How to Do
How to Do Inverted Bodyweight Row Single Leg on Ball
Each inverted bodyweight row with a single leg on the ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this inverted bodyweight row single leg on ball.
Beginning
Beginning Inverted Bodyweight Row
1. Lie under the bar so that the bar is at mid-chest level.
2. Tighten the belly by drawing the navel in towards the spine in and contract the pelvic floor.
3. Choose an appropriate grip (under or overhand).
Movement
Inverted Bodyweight Row Movement
1. Position 1 leg on the stability ball. Extend the hip, knee and ankle, while the other leg is out to the side.
2. Perform row and lift body towards the bar.
3. The bar should meet the mid-chest.
4. Lower slowly back to full extension.
Benefits
Inverted Bodyweight Row Benefits
Excellent exercise for beginners.
It focuses on the arms more than a traditional pullup.
It's simple to incorporate into upper-body workouts.
Muscles in the lower body are recruited.
Increases grip strength.
Enhances scapular retraction.
