What is the proper name for a "reverse push-up"?

The "reverse push-up" is most accurately known as an inverted row or bodyweight row, which is a horizontal pulling movement that opposes the traditional push-up.

Which primary muscles does the inverted row target?

The inverted row primarily targets the latissimus dorsi, rhomboids, middle and lower trapezius, biceps brachii, brachialis, brachioradialis, and forearm flexors.

What are the key benefits of incorporating inverted rows into a workout routine?

Incorporating inverted rows helps achieve balanced muscular development, improve posture, enhance shoulder health, build functional strength, and improve core stability.

How can the difficulty of an inverted row be adjusted?

The inverted row is highly scalable; its difficulty can be adjusted by changing the body angle (more vertical is easier, more horizontal is harder) or by elevating the feet.

What are the essential aspects of proper form for the inverted row?

Proper form involves maintaining a straight body line from head to heels, engaging the core and glutes, pulling the chest towards the bar, squeezing shoulder blades, and controlling the lowering phase, while avoiding shrugging or hip sagging.

What muscles does a reverse push-up target?

What does reverse push-up target?

The "reverse push-up," most commonly understood as an inverted row or bodyweight row, primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius, along with significant engagement of the biceps and forearms.

Understanding the "Reverse Push-Up": Clarifying the Terminology

The term "reverse push-up" is not a standardized exercise name within exercise science and kinesiology, which can lead to ambiguity. However, in most fitness contexts, when contrasted with the pushing motion of a traditional push-up (which targets the chest, shoulders, and triceps), the "reverse push-up" is understood to refer to a horizontal pulling movement that directly opposes it. This exercise is most accurately known as an inverted row or bodyweight row.

This article will proceed with the understanding that "reverse push-up" refers to the inverted row, a foundational bodyweight exercise that is crucial for developing upper body pulling strength and balancing the strength gained from pushing exercises.

Primary Muscles Targeted

The inverted row is a compound exercise, meaning it engages multiple joints and muscle groups simultaneously. Its primary focus is on the muscles responsible for pulling the body upward and retracting the shoulder blades.

Latissimus Dorsi (Lats): These are the large, fan-shaped muscles of the mid-back that are key for shoulder adduction, extension, and internal rotation. They are heavily recruited to pull your torso towards the bar.
Rhomboids (Major and Minor): Located between the spine and the medial border of the scapula, the rhomboids are crucial for scapular retraction (pulling the shoulder blades together) and downward rotation. Strong rhomboids contribute significantly to good posture.
Trapezius (Mid and Lower Fibers): While the upper traps are often overused, the middle and lower fibers of the trapezius are vital for scapular retraction and depression, respectively. The inverted row effectively engages these often-underdeveloped parts of the trapezius, promoting scapular stability and preventing shrug-like movements.
Biceps Brachii: As primary elbow flexors, the biceps are heavily involved in bending the arm and pulling the body upward.
Brachialis and Brachioradialis: These are other significant elbow flexors that work synergistically with the biceps to perform the pulling motion.
Forearm Flexors (Wrist Flexors and Finger Flexors): Your grip strength is paramount in the inverted row. The muscles of the forearms work intensely to maintain a secure hold on the bar or suspension straps throughout the movement.

Secondary and Stabilizer Muscles

Beyond the primary movers, several other muscles play crucial roles in stabilizing the body and assisting the movement:

Posterior Deltoids: The rear portion of the shoulder muscle assists in shoulder extension and horizontal abduction, contributing to the pulling motion.
Erector Spinae: These muscles along the spine work isometrically to maintain a rigid, neutral spine throughout the exercise, preventing excessive arching or rounding of the back.
Core Musculature (Rectus Abdominis, Obliques, Transverse Abdominis): The entire core complex works dynamically to maintain a rigid plank-like body position from head to heels. This prevents the hips from sagging or rising excessively, ensuring efficient transfer of force and protecting the spine.
Glutes and Hamstrings: These muscles are engaged to maintain the straight body line and prevent hip sag, especially as the body approaches a horizontal position.

Biomechanics of the Inverted Row (Reverse Push-Up)

The inverted row is a horizontal pulling exercise performed in the transverse plane (for scapular retraction) and the sagittal plane (for elbow flexion and shoulder extension).

Concentric Phase (Pulling Up):
- Scapular Retraction: The rhomboids and middle/lower trapezius initiate the movement by pulling the shoulder blades together.
- Shoulder Extension/Horizontal Abduction: The latissimus dorsi and posterior deltoids pull the upper arms backward and towards the torso.
- Elbow Flexion: The biceps, brachialis, and brachioradialis bend the elbows, bringing the chest closer to the bar.
Eccentric Phase (Lowering Down):
- The muscles lengthen under control, resisting gravity, which is crucial for building strength and muscle hypertrophy.

The adjustable angle of the body (from more vertical to more horizontal) allows for progressive overload, increasing the challenge and muscular activation as the body approaches parallel to the ground.

Benefits of Incorporating Reverse Push-Ups

Integrating inverted rows into your fitness routine offers significant advantages:

Balanced Muscular Development: It directly counteracts the dominance of pushing muscles (chest, anterior shoulders, triceps) often overemphasized in many training programs, promoting balanced strength across the shoulder girdle.
Improved Posture: By strengthening the upper back muscles (rhomboids, middle/lower traps), it helps pull the shoulders back and down, counteracting rounded shoulders and a forward head posture.
Enhanced Shoulder Health: Strong, stable scapular retractors and depressors contribute to healthier shoulder joints by improving scapular control and reducing impingement risks.
Functional Strength: The pulling motion is fundamental to many daily activities and athletic movements, from opening doors to climbing.
Scalability: The exercise is highly adaptable. By adjusting the body angle (more vertical is easier, more horizontal is harder) or using feet elevation, individuals of all strength levels can perform and progress with the inverted row.
Core Stability: The constant need to maintain a rigid body line provides an excellent isometric core workout.

Proper Execution (Brief Overview)

To effectively target the intended muscles, proper form is essential. Lie supine under a stable bar (or use rings/TRX), gripping it with an overhand or underhand grip slightly wider than shoulder-width. Keep your body in a straight line from head to heels, engaging your core and glutes. Pull your chest towards the bar, focusing on squeezing your shoulder blades together. Control the eccentric (lowering) phase. Avoid shrugging your shoulders or letting your hips sag.

Conclusion

The "reverse push-up," unequivocally interpreted as the inverted row, is a cornerstone exercise for developing a strong, balanced, and resilient upper body. By primarily targeting the crucial muscles of the upper back, biceps, and forearms, while engaging the core for stability, it addresses common muscular imbalances and significantly contributes to improved posture and overall functional strength. Incorporating this fundamental pulling movement is vital for any comprehensive strength training program.

Reverse Push-Up (Inverted Row): Muscles Targeted, Benefits, and Biomechanics