Semleges fogású inverz evezés

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Semleges fogású inverz evezés, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Check the bar, choose the named grip and place the feet so the starting body angle is controllable.

Execution

- Pull the chest toward the bar, pause with shoulders low, then lower until the arms are long without dropping the hips.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not bend at the hips, jut the chin or bounce from the bottom. Raise the bar or bend the knees to make it easier.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.