Inverted Row
Compound exercise targeting the mid-back. Pull the load toward you by squeezing the shoulder blades, pause at the contraction, then return under control.
Muscles worked
- Lats (primary)
- Rhomboids
- Biceps
Equipment
Bodyweight
How to do it
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take 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.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Sets and reps to start with
3 sets of 12 reps, 90 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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