A horizontal pulling bodyweight movement that pulls your chest to a fixed bar, primarily working the upper back.
How to do the Inverted Row#
- Set a bar in a rack about waist height and lie beneath it; grip the bar slightly wider than shoulder width with an overhand hold.
- Straighten your body with heels on the floor so you form a single line from head to heels and arms fully extended.
- Initiate the rep by retracting your shoulder blades and bending the elbows to pull your chest toward the bar.
- Pause briefly at the top while squeezing the muscles of the upper back.
- Lower yourself slowly until the arms are straight and repeat for the desired reps.
Muscles worked#
- Primary: Upper back, Lats
- Secondary: Biceps, Forearms, Rear delts, Traps, Abs
Common mistakes#
- Allowing the hips to sag or droop out of line.
- Pulling with the arms without retracting the shoulder blades.
- Leading with the chin instead of bringing the chest to the bar.
- Using a jerking motion or momentum rather than controlled reps.
