Exercise – Sloth Rows

Sloth Rows are largely inspired by the obvious sloth, arboreal mammals known to hang and move upside down. This inverted row variation is great for building upper arm and back strength.

You’ll need a sturdy bar for this exercise. We suggest an access rail or low bar if it’s your first time. There are two ways to best secure the legs – behind the knee or just above the back of the ankle on the Achilles tendon. Behind the knee places more weight on the legs making for an easier exercise. If you’re situated on the Achilles tendon, more weight will be placed on the arms as seen in this example. Hands will grip close together as you pull the bar towards you. Be careful about excess momentum or swinging to avoid any unnecessary head bumps or falls.

The sloth row is full of scalable progressions to make this exercise incredibly tough.

• Place your feet a bit further from your hands to challenge your arms and back
• A one-legged variation places more weight on the arms demands a stronger torso
• A wide handgrip will force one arm to perform more work – prepping you for the one-armed sloth row