Inverted Row

Technique

Set a bar at waist height and hang beneath it with straight arms and your body in a plank position. Pull your chest up to the bar by retracting your shoulder blades and driving your elbows back. Keep your body rigid throughout. Lower back down with control.

Steps

1. Grip the bar slightly wider than shoulder-width with straight arms
2. Align your head, torso, hips, and legs in a rigid plank
3. Retract your shoulder blades and drive your elbows back
4. Pull your chest toward the bar without letting your hips sag
5. Lower under control until your arms are straight

Common mistakes

• Letting the hips sag or pike during the pull
• Shrugging the shoulders toward the ears
• Leading with the chin instead of bringing the chest to the bar
• Dropping quickly into the bottom position

Variations

• Bent-knee inverted row
• Feet-elevated inverted row
• Underhand-grip inverted row
• Wide-grip inverted row

FAQ