Inverted row
- Muscle group
- Back
- Primary muscles
- Lats, Upper back
- Secondary muscles
- Biceps, Rear delts
- Set a stable bar, such as in a Smith machine or power rack, to about waist height.
- Position yourself underneath the bar, lying face-up. Grip the bar with an overhand grip, slightly wider than your shoulders.
- Extend your legs and lift your hips so your body forms a straight, rigid line from your head to your heels. Your arms should be fully extended.
- Pull your chest towards the bar by retracting your shoulder blades and driving your elbows back. Lower yourself with control to the starting position to complete the rep.
Tips
- Before each pull, press your shoulder blades together and down so that your shoulders are away from your ears, then drive your elbows back toward your hips to bring your chest toward the bar.
- Keep your hips lifted throughout the set so your body stays in a straight line from head to heels, the same position you established at the start.
- Lower yourself with control until your arms are fully extended before beginning the next pull, rather than stopping short of the bottom.
Common mistakes
- Allowing the hips to sag toward the floor during the pull, so the body is no longer in a straight line.
- Leading the movement by bending the elbows first rather than initiating with the shoulder blades, so the arms do most of the pulling work before the back muscles are involved.
- Letting the chin jut forward or the head drop back instead of keeping it in line with the spine throughout the movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
