Inverted row
Also called Australian pull-up, Bodyweight row, Body row, Supine row
The inverted row is a horizontal pull. You lie under a low bar, hold it and pull your chest toward it with your body in one straight line. Your upper back, lats and biceps work hardest, while your shoulders, forearms, abs and glutes assist. It is easy to scale, which makes it a good first pulling exercise for beginners. Use a higher bar or stand more upright to make it easier, and a lower bar to make it harder. When sets feel easy, put your feet up: the Feet-elevated inverted row is the next step.
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How to do it
- Set a bar at about hip height and lie under it, gripping it overhand, hands shoulder-width apart.
- Put your heels on the floor and make your body one straight line.
- Pull your chest toward the bar, squeezing your shoulder blades together.
- Lower yourself slowly until your arms are straight again.
Form tips
- Hang under the bar, body straight, heels on the floor.
- Pull your chest to the bar, squeeze shoulder blades.
- Keep one straight line, extend your arms at the bottom.
Common mistake
- Letting your hips sag so your chest never reaches the bar.