Inverted Row

GymDaze demonstration

Watch Inverted Row

Technique

How to perform Inverted Row

1. Secure a barbell in low rack supports, or fix a Smith machine bar, at roughly waist height.
2. Take an overhand grip around shoulder width and position your body underneath the bar.
3. Extend your legs with your heels on the floor and keep your hips and torso in a straight line.
4. Bend your elbows to bring your chest toward the bar while drawing your shoulder blades together.
5. Keep the pull directed toward your chest rather than changing it into a neck-high flared row.
6. Lower under control until your elbows extend, keeping your hips from sagging.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.