Inverted Rows | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Biceps

Quick Cues

1

Body at an angle under the bar

2

Pull chest to the bar

3

Squeeze shoulder blades

4

Lower with control

Equipment Needed

BarbellSquat Rack

Set a barbell in a rack at about waist height (or use a Smith machine).
Lie under the bar and grip it slightly wider than shoulder-width with an overhand grip.
Hang with your arms fully extended, body in a straight line from head to heels.
Pull your chest up to the bar by squeezing your shoulder blades together.
Touch your chest to the bar at the top.
Lower yourself back to full arm extension under control.
Repeat for the desired number of repetitions.

Common Mistakes

Not keeping the body in a straight line

Not pulling the chest all the way to the bar

Sagging the hips during the row

Pro Tips

Set up a low bar and pull your chest to it while keeping your body straight

Adjust the bar height to change difficulty: lower is harder

Focus on squeezing your shoulder blades together at the top

Your Progress

Variations

Barbell Row

TRX Row

Pull-Up