Inverted Row
Step by step
How to perform
- Reach up and grasp the bar with an overhand grip, hands slightly wider than shoulder width apart.
- Pull your chest up to the bar by squeezing your shoulder blades together, keeping your body straight and your elbows close to your body.
- Pause for a moment at the top of the movement when your chest touches the bar.
- Slowly lower your body back to the starting position and repeat the exercise for your desired number of repetitions.
Overview
About this exercise
The Inverted Row is a powerful bodyweight exercise that primarily targets the muscles in your back, shoulders, and biceps, but also improves overall core stability. It's an excellent option for people of all fitness levels, from beginners to advanced athletes, as it can be easily modified to match individual strength and skill. Incorporating this exercise into your routine can help improve your posture, enhance your pulling strength, and contribute to a well-rounded, functional fitness regimen.
Coaching cues
Form tips
Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. Your palms should be facing away from you. Common mistakes include gripping the bar too tightly or too loosely, both of which can lead to hand and wrist strain.
The inverted row should be performed in a slow, controlled manner. Avoid jerking or using momentum to pull yourself up to the bar, as this can lead to improper form and potential injury. Instead, focus on using your upper body strength to perform the movement.
Engage your core muscles throughout the entire movement.
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