Inverted Row

A compound pulling exercise performed in a supine position under a barbell, building back and bicep strength through horizontal pulling.

Instructions

1. Position a barbell in a power rack at approximately waist height, or use a Smith machine set to a similar height.
2. Lie underneath the bar and grasp it with a grip slightly wider than shoulder width.
3. Position your body so it forms a straight line from your head to your heels, with your heels on the ground.
4. Fully extend your arms, supporting your body weight on your heels and hands; this is the starting position.
5. Begin the movement by bending at the elbows and pulling your chest toward the bar.
6. As you pull up, retract your shoulder blades, driving your elbows down and back.
7. Pull until your chest is close to or touches the bar, holding briefly at the top.
8. Lower yourself back to the starting position with control.
9. Repeat for the desired number of repetitions.

Tips

• Keep your body in a straight plank position throughout; avoid sagging hips or piking at the waist.
• To increase difficulty, lower the height of the bar or elevate your feet; to decrease, raise the bar height.
• Focus on initiating the pull with your back muscles rather than relying on your arms.
• A wider grip emphasizes the back, while a narrower grip involves more biceps.
• The inverted row is an excellent progression toward pull-ups and a valuable complementary exercise to pressing movements.
• Maintain steady breathing, exhaling as you pull and inhaling as you lower.