Inverted Row
Hang under a bar set at hip height, heels on the floor and the body one straight line; pull the chest to the bar and lower under control.
How to do it
Setup
Set a bar, a rack pin or a sturdy table edge at hip height. Hang under it with straight arms, hands a little wider than the shoulders, heels on the floor and the body one line from head to heels.
Steps
- Brace the abs and squeeze the glutes so the hips stay in line.
- Pull the chest to the bar, driving the elbows back past the ribs.
- Squeeze the shoulder blades together at the top.
- Lower to straight arms under control, keeping the line.
Common mistakes
Hips sagging toward the floor: squeeze the glutes and shorten the set. Chin reaching the bar ahead of the chest: lead with the sternum. Feet walked too far under the bar, which turns the row into a shrug: set the shoulders under the bar and the heels out in front.
Breathing
Exhale on the pull, inhale on the way down.
