Inverted row

4 × 8-12  ·  Equipment: No equipment, Barbell & plates

Muscle groups: Back · Arms · Core & abs

How to do inverted row

1. Set a bar in the rack at hip height and lie underneath it facing up.
2. Grip the bar shoulder-width apart and push your heels forward keeping your body in a straight line.
3. Brace your abs and glutes so your hips do not sag.
4. Pull your chest toward the bar squeezing your shoulder blades and driving your elbows down.
5. Pause briefly at the top and lower with control until your arms extend.
6. Do 8-12 repetitions.

Mistakes to avoid

• Do not let your hips sag or your back arch: keep your body rigid with your core engaged.
• Do not shorten the range: lower until your arms are straight and touch the bar with your chest.
• Do not shrug your shoulders: drive your elbows back and down squeezing your back.
• If the bar is too low and you cannot hang properly, raise it a little before breaking form.

Progression

• Start with 4 sets of 8 with a high bar: each week lower the bar to make the row more horizontal.
• Add 1-2 reps per week up to 15 clean reps with your chest touching the bar.
• Then elevate your feet on a box, add a weighted vest, or slow the lowering to 3 seconds for more tension.