Exercise of the Week: Inverted Row on TRX Straps

October 13, 2010

Instability exercises are essential for all athletes. They develop overall strength and stabilizer muscles, which allow you to execute your skills safely and powerfully without limitations. Instability is often incorporated in lower-body and upper-body pushing exercises; however, it’s important to employ it for those always-important upper-body pulling exercises as well.

Pulling exercises balance out the pushing exercises, which are frequently favored by many athletes. By substituting TRX Straps for a barbell in the Inverted Row, you constantly challenge your back muscles—the lats, scap retractors and other stabilizers—to keep you steady while completing the movement. Also, in this version of the exercise, a physioball takes the place of a bench or box, adding further instability to engage the core.

For athletes, it's important to challenge the body in ways that simulate game-time situations. That's why Kevin Durant, Oklahoma City Thunder G/F, uses this exercise to help him remain one of the best basketball players on the planet.

  • Hold onto straps, then place heels on top of physioball, making sure body is in straight line
  • Keeping body rigid, pull body up until chest is even with hands
  • Lower with control until arms are straight
  • Repeat for specified reps

Sets/Reps: 3-4x6-10

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 8,027,087
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,761,837
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,485,687

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

The farmers walk exercise, long embraced by strongmen, is one of the best ways for athletes to enhance their strength, stamina and endurance. Simply...

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

YardBarker