Inverted Row
Body stays rigid from head to heels during row
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Movement
- Row · Upside down, feet in the air
- Tracks
- Reps only
Works
Back Lats Rhomboids Biceps Forearms Rear Delts Traps Shoulders
How to do it
- Lie under a sturdy bar set at waist height.
- Grip the bar slightly wider than shoulder width.
- Extend your legs straight with heels on the floor.
- Keep your body rigid from head to heels.
- Pull your chest up to touch the bar.
- Lower yourself slowly until arms are fully straight.
Common mistakes
- Sagging hips that break the straight body line.
- Shrugging shoulders up toward the ears.
- Using momentum to swing the body upward.
- Stopping short of full arm extension on the way down.
Safety
Ensure the bar or surface is securely anchored before hanging your full weight.
Tips
- Squeeze shoulder blades together at the top.
- Keep hips high to maintain a straight line.
- Drive elbows back rather than just pulling up.
Details
- Base movement
- Row
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Upside down, feet in the air
