Inverted Row

Setup

• Set a bar at roughly hip height in a rack.
• Lie underneath and grip it slightly wider than shoulder width.
• Hang with the arms straight, the body in a straight line, and the heels on the floor.

Execution

1. 1.Brace the trunk, then pull the chest toward the bar by driving the elbows back.
2. 2.Touch or nearly touch the bar with the chest.
3. 3.Lower under control to full arm extension, keeping the body rigid.

Breathing

Exhale as you pull, inhale as you lower.

Form cues

• Squeeze the glutes so the hips do not sag.
• Pull the chest to the bar, not the chin.
• Squeeze the shoulder blades together at the top.

Common mistakes

• Letting the hips drop so the body bends.
• Shortening the range at the bottom.
• Shrugging the shoulders toward the ears.

Scaling & substitution

• Raising the bar makes the row easier; lowering it or elevating the feet makes it harder.