Strength

Inverted Row

by Jace

The horizontal pull most home setups are missing — a row you can scale by walking your feet in or out.

How to do it

  1. Use a bar or a table that is fixed and will hold your weight without tipping — test it before you hang on it.
  2. Lie under it and grip a bit wider than your shoulders.
  3. Squeeze the glutes so your body is one plank from heels to head.
  4. Pull your chest to the bar, pause, and lower until the arms are long.
Band Pull-ApartShoulders, Middle back · Beginner · 3 × 12Band RowMiddle back · Beginner · 3 × 15Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8Chest-Supported Machine RowMiddle back · Beginner · 3 × 12Dumbbell Bent-Over RowMiddle back · Intermediate · 3 × 10One-Arm Dumbbell RowMiddle back · Beginner · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Inverted Row — how to do it, muscles worked · Sport AI