tri-newbiesonline
strength training program
exercises
Inverted Row
Inverted
rows are a humbling exercise. They are basically the reverse
of bench press and will pay big dividends to your swimming as
well as during longer bike rides. Perform them in a smith rack
with your feet on a bench (figure 2.1a).
Your body is suspended in mid air except for the two contact
points, so try and keep your trunk solid. To perform the
exercise pull your chest as close to the bar as you can get (figure
2.1b) and return in a controlled manner. It sounds
simple but is very challenging when performed in multiple
repetitions. Start with 2-3 sets of 6-8 repetitions and progress
to reps of 8-12. For a more advanced exercise use a stability
ball (figure 2.2) to support
the feet.
Figure 2.1a
Figure 2.1b
Figure 2.2
All materials included in this website are Copyright
