Inverted Rows

Starting position

1. Find a low bar at about waist height (or set a bar in a power rack or Smith machine).
2. Lie underneath and grab it overhand, slightly wider than shoulder width.
3. Straighten your arms and make your body one straight line from heels to head, resting on your heels.
4. Brace your abs and glutes and pull your shoulders down.

Execution

1. Exhale, squeeze your shoulder blades together and pull your chest to the bar.
2. Elbows travel back and down, at about 45° to your torso.
3. Touch the bar with your chest or get as close as you can, and hold for a second.
4. Inhale and lower yourself smoothly until your arms are straight, keeping your body rigid.

Common mistakes

• Sagging hips — the back muscles lose the load and the lower back tenses.
• Reaching with your head — strains the neck and shortens the range for the back.
• Jerking and swinging — the back muscles don't do their job.
• Not lowering all the way — you miss the lat stretch.

Beginner tips

• The higher the bar and the closer your feet are to it, the easier it gets. Start high and lower the bar as you get stronger.
• You can bend your knees and put your feet flat on the floor — that's even easier.
• This is great preparation for regular pull-ups.

Alternatives

• Lat Pulldown to Front — pulling with adjustable weight instead of bodyweight
• Seated Cable Row (Close Grip, to Chest) — horizontal pull with adjustable weight
• One-Arm Dumbbell Row — free weight instead of bodyweight