Inverted Row

A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.

How to do it

1. Set a barbell in a rack at about waist height.
2. Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.
3. Hang with arms extended, heels on the floor, body straight from head to ankles.
4. Pull your chest to the bar, squeezing the shoulder blades together.
5. Lower yourself under control until arms are fully extended.
6. Repeat.

Tips

• Keep the core braced — no hip sag.
• To make it harder, elevate your feet; to make it easier, walk your feet in toward the bar.
• Pause briefly at the top with the chest against the bar.

Muscles

Primary: Lats, Rhomboids, Traps

Secondary: Biceps, Rear deltoid, Abs