Inverted Row
Hang under a bar with the body in one line and pull your chest to the bar by driving the elbows back. Adjust the bar height to scale the difficulty. The key bodyweight pull for the mid-back and lats.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set a bar in a rack at about hip height and lie under it.
- Grip slightly wider than shoulder-width with the body in one straight line.
- Pull the scapulae back before bending the elbows.
- Drive the elbows back until the chest touches the bar.
- Lower under control to straight elbows without losing the body line.
- Keep the glutes and core tight from first rep to last.
Watch for
- Hips sagging or piking during the pull.
- Shrugging the shoulders toward the ears.
- Stopping the rep short of the bar.
Breathing
Exhale as you pull, inhale as you lower.
Tip
Raise the bar to make the row easier, or elevate the feet to make it harder.
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