Inverted Row Slide
The sliding inverted row with the heels up on a bench; the level body makes every slide from hand to hand heavier than the heels-down version.
How to do it
Setup
Heels on a bench, body level under a bar at arm's reach, hands wide.
Steps
- Pull the chest to the bar in the middle.
- Slide it toward one hand and then the other without dropping.
- Come back to the middle before lowering to straight arms.
Common mistakes
Hips sagging below the bench line during the slide: brace before moving across. Heels rolling off the bench: set them firmly first. Letting the working arm straighten on the far side: stay close to the bar.
Breathing
Exhale on the pull, breathe steadily across, inhale lowering.
