Inverted Row V. 2

Setup

1. 01Set a bar in a rack at roughly hip height.
2. 02Lie under the bar and take a shoulder-width underhand grip.
3. 03Extend the legs and form a straight line from head to heels.
4. 04Pull the shoulder blades down and back before the first rep.

Execution

1. 01Brace the trunk and squeeze the glutes to stay rigid.
2. 02Pull the lower chest to the bar with the elbows tracking close to the ribs.
3. 03Squeeze the shoulder blades together at the top.
4. 04Lower under control until the elbows fully extend.

Checkpoints

• -Elbows stay tucked tighter than in the overhand version.
• -Wrists stay straight rather than curled at the top.
• -Body line stays rigid from head to heels.
• -Bar touches the lower chest, not the neck.

Common mistakes

• -Turning the rep into a curl by flexing only at the elbows.
• -Letting the hips sag between reps.
• -Bouncing out of the straight-arm bottom position.
• -Shortening range as grip fatigues.