Inverted Row on Bench

Setup

1. 01Set a bar in a rack at roughly hip height and place a flat bench behind you.
2. 02Grip the bar slightly wider than shoulder width and place both heels on the bench.
3. 03Straighten the body so shoulders, hips, and heels form one line.
4. 04Set the shoulder blades down and back before pulling.

Execution

1. 01Brace hard through the trunk and glutes to hold the elevated line.
2. 02Pull the chest to the bar by driving the elbows down and back.
3. 03Pause with the shoulder blades fully squeezed at the top.
4. 04Lower to a dead hang at straight arms under control.

Checkpoints

• -Hips stay level with the line between shoulders and heels.
• -Torso stays roughly horizontal, making the pull near vertical to gravity.
• -Chest contacts the bar without the chin poking forward.
• -Heels press lightly into the bench without kicking.

Common mistakes

• -Letting the hips sag into a banana shape.
• -Cutting range short as fatigue builds.
• -Kipping off the bench to start each rep.
• -Losing shoulder blade tension at the bottom.