Inverted Wide Row
The inverted row with the hands wide on the bar, pulled to the chest with the elbows flaring; the mid-back does more than in the standard grip.
How to do it
Setup
Under a bar at hip height, heels on the floor, body straight, hands well outside the shoulders.
Steps
- Pull the chest to the bar, elbows out wide.
- Pinch the blades as the chest reaches the bar.
- Lower to straight arms, hips in line.
Common mistakes
Hips sagging: squeeze the glutes and brace. Elbows drifting down to the ribs: they stay wide for the whole rep. Chin reaching the bar first: the chest leads.
Breathing
Exhale on the pull, inhale on the way down.
