Back
Inverted Row
A fundamental bodyweight pull that develops a thick, stable upper back and improves posture.
How to perform.
Follow the sequence — setup is half the lift.
Set a barbell in a rack at roughly waist height and lie on the floor directly underneath it.
Grip the bar with an overhand grip slightly wider than shoulder-width and extend your legs fully so only your heels touch the floor.
Brace your core and glutes to create a straight line from your head to your ankles.
Retract your shoulder blades and pull your chest toward the bar by driving your elbows toward the floor.
Touch your chest to the bar while maintaining a rigid torso and avoiding any sagging in the hips.
Lower yourself under control until your arms are fully extended without losing tension in your shoulders.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leading the movement with the hips or arching the lower back.
- Touching the bar with the stomach instead of the mid-chest.
- Shrugging the shoulders toward the ears during the pull.
- Using momentum or bouncing at the bottom of the repetition.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.