Fat Blasting Exercise of the Week

The following is an excerpt from The Torrid Twenty: Twenty Exercises that will ignite your inner furnace for optimal fat loss.



3. Pull ups (Modified Pull-ups/Inverted Row)
• Arguably the best exercise for the back to build strength and
definition (Pull-ups)
• Muscle groups stressed- Latissimus Dorsi, Rhomboids,
Abdominals, and others
• Difficulty Level (Pull-ups)- 8 out of 10



The Pull-up is an often an overlooked exercise because many people are
unable to do a single pull-up. However, the payoff is very much worth the
effort of having them in your program regularly.

The modified version of the Pull-up, also known as, is the Inverted Row or
Modified Pull-up, is also very challenging. The angle is changed from that
of the Pull-up so you are lifting a percentage of your body weight rather
than your entire body weight. Also your entire body never leaves the
ground which also makes it a logical exercise modification to the pull-up.
Even if you are able to perform the Pull-up, the Inverted Row can be done
in your program. You can challenge yourself by adding single leg on
ground, elevate your feet, place your feet on ball, etc.



The Modified Pull-up/Inverted Row is performed by:
• Start by placing your body under a barbell or under the bar
of a Smith Machine
• Grasp the bar shoulder width apart with an overhand or
underhand grip and elevate your upper body off the ground
to form a straight line with your entire body. Keep your heels
on the floor (your legs can be separated or together)
• Pull your body to the bar, with the bar touching your chest. If
the bar doesn’t touch or line with your chest, adjust your
body so that when you lift your body, the bar lines up with
your chest.





Fig. 3c Starting Position of the Modified Pull-up/Inverted Row:
Body is in a straight line; body positioned under bar so that when pulling, chest will touch the bar.

Fig. 3d End Position for Modified Pull-up/Inverted Row:
bar is at chest and body is still in straight line