Inverted Row

A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.

Equipment

Barbell

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Biceps · Abs · Rear Delts

Instructions

01
Set a barbell in a rack at about waist height.
02
Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.
03
Hang with arms extended, heels on the floor, body straight from head to ankles.
04
Pull your chest to the bar, squeezing the shoulder blades together.
05
Lower yourself under control until arms are fully extended.
06
Repeat.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.