Inverted Row with Feet on Swiss Ball

The inverted row with feet on Swiss ball is a progression from a standard inverted row. It builds strength in the upper body and works core and lower body stability by using an unstable surface.


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    Lie face-up on your back underneath a fixed horizontal bar. Grab the bar with your arms fully extended and your hands slightly wider than shoulder-width apart. Elevate your feet by placing your heels on a Swiss ball.
  2. Inverted Row with Feet on Swiss Ball
    Keeping the upper body straight, contract your back muscles and pull your upper body toward the bar. Hold for one second at the top, then return until your arms are fully extended.

Trainer’s Tips

  • Don't let your shoulders move forward. Squeeze your shoulder blades together.
  • Don't let your hips sag. Maintain a straight line from your head to your heels.
  • Don't use a partial range of motion. Pull your chest all the way to the bar.