Inverted Row

Setup

1. 01Set a bar in a rack at roughly hip height.
2. 02Lie under the bar and grip it slightly wider than shoulder width.
3. 03Walk the feet out until the body forms a straight line from head to heels.
4. 04Set the shoulder blades down and back before the first pull.

Execution

1. 01Brace the trunk and squeeze the glutes to lock the body rigid.
2. 02Pull the chest toward the bar by driving the elbows down and back.
3. 03Touch or nearly touch the bar at the lower chest.
4. 04Lower back to straight arms under control without letting the hips sag.

Checkpoints

• -Body stays in one rigid line throughout the rep.
• -Shoulder blades retract at the top instead of shrugging up.
• -Elbows track roughly 45 degrees from the torso.
• -Full elbow extension at the bottom of every rep.

Common mistakes

• -Letting the hips sag or pike to shorten the pull.
• -Cutting range short of chest-to-bar.
• -Yanking with the arms instead of leading with the shoulder blades.
• -Craning the chin toward the bar to fake range.