If you are a serious athlete, you must include inverted rows in your exercise program!
Inverted rows build strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement. Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body. Muscular balance is critical for athletes to perform at peak levels.
1. Hang from the bar of a Smith Machine (back to the floor but not touching) and pull your chest up to the bar.
2. Keep your body in a straight line throughout the movement and brace your abs. Also, keep your head in line with your torso. Don't drop the head or jut it forward.
Inverted rows can be made more challenging by putting a weight on your chest or using a weighted vest.