Inverted Row

How to perform

1. 01Position a bar in a rack to about waist height. You can also use a smith machine.
2. 02Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
3. 03Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
4. 04Pause at the top of the motion, and return yourself to the start position.
5. 05Repeat for the desired number of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.