The inverted row is a bodyweight horizontal row under a low bar: a step toward pull-ups and a solid back exercise in its own right.
1Starting position2End position
Setup
Set a bar in a rack or Smith machine at about waist height. Lie under it, grip a little wider than your shoulders and hang with straight arms. Body in a straight line from heels to head, heels on the floor.
Execution
Set a bar in a rack at waist height and hang under it with a wide grip, body straight, heels on the floor.
Exhale and pull your chest to the bar, squeezing your shoulder blades.
Inhale and lower slowly.
Common mistakes
Hips sagging — squeeze your glutes and abs, body like a plank.
Reaching for the bar with your chin — pull your chest to the bar.
Short range — lower all the way to straight arms.
Too easy — set the bar lower or put your feet on a bench.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
