To maximize your back strength and development, you need to target both vertical pulling patterns (i.e. a chin-up) and horizontal pulling patterns (i.e. a row).

You can achieve this by doing two different exercises in different sets...or you can try this dynamic-position combination exercise.

This exercise gives you the benefits of a chin-up/pull-up while, in the course of the very same set, allows you to change body position and perform an inverted row,

Now, after I posted that exercise the other day using plates with handles to achieve a neutral grip when you don't have handles, I got some good feedback.

(here's the video of the exercise, if you want to see it)

I was reminded that another way to achieve the neutral grip is to set two bars either on top of the rack or on the highest rails of the power rack. It doesn't give you the same "freely moving" effect as the two plates but it works quite well to get the neutral grip.

I've done this before but forgot to mention it as an option...so naturally, when I went to train last night, that's exactly what I did.

And came up with this...

 

I call it a Chinverted Row.

It's a combination of a chin-up and an inverted row...where basically you move from one movement pattern into the other, either on every rep or every 2-3 reps.

You will need decent chin-up strength to perform this one...it's not a beginner exercise for sure.

Set two Olympic bars either on top of the rack or on the rails of the rack (set at the highest notches), about 18 inches apart.

Grip the bars with a neutral grip then get your knees up (hips 90 degrees).

Now perform a neutral-grip chin-up.

Here's where you can do it a couple of different ways.

The first time I did it (you'll see in the video), I did three reps of each exercise. The second part is switching patterns on each rep. Both work well...switching on every rep is tougher.

Because what you're going to do is hold that position, then rotate your body back until your torso is horizontal (using abs, lats and grip strength to do so). DO NOT swing your legs...use muscle power to rotate up and back.

Then perform an inverted row/rows, using your entire bodyweight.

Then, as I mentioned above, you can either do 2-3 reps in this position, or you switch and rotate your body back down into chin-up position and go again.

To make this exercise most effective, don't touch the floor at the bottom. Keep your feet and knees in the air, then go again. If you have to, you can, though, because honestly, this is VERY tough to do.

It not only hammers the lats, etc., it trains and requires good body control as you're performing both parts of the exercise. There is zero momentum involved because of this, which is why you'll need to have a good base level of strength.

If you're looking for a new challenge for your bodyweight training, you're going to like this one.

You can watch the video of this here (both rep versions included).

 

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Discover Bodyweight Isometric Training

When you click here, you'll be taken to a program called "Isometrics Fit"

I mentioned this program yesterday...it's put together by a friend of mine by the name of Alby Gonzalez. He used targeted bodyweight isometrics to help him get into THIS shape.

If you want to discover his methods for developing strength and muscle mass with bodyweight isometric training, click here.

Even if isometric training isn't going to be your primary focus, having an arsenal of bodyweight stuff like this that you can use ANYWHERE is incredibly helpful for staying in shape while travelling or if your life gets insanely busy and you can't get to the gym.

Check out Isometrics Fit here...

Nick Nilsson
The Mad Scientist of Muscle

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http://www.fitstep.com/goto/17/iso-fit.htm
https://youtu.be/QmZouPlYWx0
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