Inverted Row Slide on Floor
Description
The inverted row slide on floor is an inverted row variation that uses sliders or towels under the heels. The legs slide forward as the lifter rows up, adding a hamstring component. It builds back and grip strength using just bodyweight tools.
Equipment Required
Inverted Row Floor Slide Instructions
- Set up under a low bar with sliders under the heels.
- Grip the bar with an overhand grip slightly wider than shoulder width.
- Set the body in a straight line.
- Brace your core and pinch the shoulder blades.
- Pull the chest toward the bar.
- Let the heels slide forward as you pull up.
- Squeeze the upper back at the top.
- Lower with control to the start.
Inverted Row Floor Slide Form & Visual
Inverted Row Floor Slide Benefits
- Builds the back
- Trains the biceps
- Strong inverted row
- Adds hamstring work
- Useful bodyweight move
- Builds upper back size
Inverted Row Floor Slide Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Hamstrings
Inverted Row Floor Slide Variations & Alternatives
- Inverted Row
- Pull Up
- Body Row
- TRX Row
