Wide-Grip Inverted Row

Technique

How to perform Wide-Grip Inverted Row

1. Secure a bar in a rack at about waist height and take a grip wider than shoulder width.
2. Position yourself underneath with your arms extended, heels on the floor and body straight.
3. Bend your elbows and draw your shoulder blades together to pull your chest toward the bar, allowing the elbows to travel outward.
4. Keep your hips and torso aligned rather than lifting the hips separately.
5. Pause briefly, then lower your body under control until the arms extend again.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Trapezius, Latissimus Dorsi, Posterior Deltoid.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.