Inverted Row

Set-up

• Set a bar in a rack at about waist height, or use a Smith machine bar.
• Lie underneath it and grip the bar slightly wider than shoulder width, arms straight.
• Walk your feet out so your body forms a straight line from heels to shoulders.

How to do it

1. Pull your chest up to the bar, driving your elbows back.
2. Squeeze your shoulder blades together at the top.
3. Lower yourself under control until your arms are straight.

Coaching cues

• Keep your body rigid, like a plank, throughout.
• The more upright your body, the easier the rep.

Common mistakes

• Letting the hips sag towards the floor.
• Pulling the chin up to the bar instead of the chest.

Safety

• Check the bar is secure in the rack before you hang from it.