A bodyweight horizontal pulling exercise performed with your feet elevated to increase difficulty, emphasizing the upper back muscles through scapular retraction and elbow flexion.
How to do the Feet Elevated Inverted Row#
- Set a stable horizontal bar or suspension handles at about hip height and place a bench or box for your feet.
- Lie underneath the bar, grip it with hands about shoulder-width, and rest your heels on the elevated surface so your body forms a straight line from head to heels.
- Brace your core and pull your chest upward by squeezing your shoulder blades together and bending your elbows.
- Pause briefly at the top with your torso close to the bar, then lower under control until your arms are nearly straight.
- Maintain a rigid torso and steady breathing throughout each rep.
Muscles worked#
- Primary: Upper back (Rhomboids & Middle Trapezius), Lats (Latissimus Dorsi)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Allowing the hips to sag or pike instead of keeping a straight body line.
- Leading the movement with the arms rather than initiating with scapular retraction.
- Using momentum or a rapid jerk to complete the pull.
- Craning the neck forward instead of keeping the head neutral.
