Inverted Row with Feet on Swiss Ball
Muscle Groups: Traps, Lats
Inverted Row with Feet on Swiss Ball focuses on Traps, Lats, with Shoulders, Chest, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Inverted Row with Feet on Swiss Ball with proper form and technique.
- 1
Lie on your back underneath a sturdy horizontal bar, such as a Smith machine bar or a low pull-up bar.
- 2
Place your heels on top of a Swiss ball, extending your legs fully.
- 3
Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4
Engage your core and glutes to lift your hips off the floor, forming a straight line from your head to your heels.
- 5
Pull your chest up towards the bar by squeezing your shoulder blades together, keeping your body rigid.
- 6
Continue pulling until your chest is close to or touches the bar.
- 7
Slowly lower your body back down to the starting position with controlled movement, fully extending your arms.
Secondary Muscles
While Inverted Row with Feet on Swiss Ball primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Chest, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Inverted Row with Feet on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Inverted Row with Feet on Swiss Ball, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
