Inverted Row (Trap Bar)

A horizontal pulling exercise performed beneath a trap bar set at chest height, targeting the back muscles while being scalable for all fitness levels.

Instructions

1. Set a trap bar at approximately chest height in a rack.
2. Position yourself beneath the bar with hands gripping both handles with a neutral grip.
3. Your body should form a straight line from heels to head, with feet elevated on a bench or platform.
4. Pull your body upward until your chest nearly touches the bar.
5. Squeeze your back muscles at the top of the movement.
6. Lower yourself back down under control to the starting position.
7. Repeat for the desired number of repetitions.

Tips

• Keep your body in a straight line throughout; avoid hips sagging or piking.
• The higher your feet elevation, the more difficult the movement becomes.
• Beginners can start with feet lower or on the ground to reduce difficulty.
• Focus on pulling your chest to the bar rather than just moving your hands.
• This movement builds back strength and is accessible regardless of fitness level.