Inverted Row
10 reps
Keep a rigid line from heels to shoulders and pull your chest to the bar.
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Inverted Row
The inverted row is a bodyweight take on the classic row, hitting the back as a compound pull while you hang beneath a fixed bar. Because you're only moving your own weight, it lets beginners groove solid rowing mechanics without loading a barbell. Keeping your body straight and rigid also forces the core and glutes to work throughout.
How to do it
- 1
Set a bar at about waist height and grip it overhand just wider than your shoulders.
- 2
Slide underneath so your body hangs horizontally below the bar.
- 3
Straighten your legs and brace hard so you form a straight line from heels to shoulders.
- 4
Pull your chest up to the bar by bending your elbows back at roughly 45 degrees from your torso.
- 5
Once your chest lightly meets the bar, lower yourself under control to full arm extension and repeat.