Inverted row
Back · Bodyweight · also biceps and core
Set up
A bar fixed at about waist height, in a rack or a Smith machine.
Steps
- Lie under the bar and grip it a little wider than your shoulders, arms straight.
- Walk your feet out so your body is straight from head to heels, heels on the floor.
- Pull your chest up towards the bar, squeezing your shoulder blades together.
- Lower yourself slowly until your arms are straight.
Keep in mind
- Keep your body in one straight line
- Squeeze your bottom so your hips don't sag
- Higher bar = easier; lower = harder
Common mistake
Hips sagging so only your chest moves. Squeeze your bottom; raise the bar if it keeps happening.
Safety
Check the bar is locked in place and can't roll or slip before you hang from it.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.