Calisthenics
Lats
Biceps
Intermediate
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Calisthenics
Inverted Row
Hang under a bar with your heels on the floor and row your chest to it. The perfect horizontal pull for building the strength that leads to your first pull-up.
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Suggested use
Sets
3
Reps
8-12
Rest
1m 30s
Calisthenics
Intermediate
Strength
Hypertrophy
Pull
Muscles worked
Primary
Lats
Rhomboids
Secondary
Biceps
Rear delts
Traps
Abs (rectus abdominis)
Equipment
Barbell
Squat rack
How to do it
- Set a bar in a rack at about hip height and lie underneath it.
- Grip the bar slightly wider than your shoulders, palms facing away.
- Walk your feet forward until your body forms a straight line from heels to head.
- Squeeze your glutes and brace so the hips do not sag.
- Pull your chest to the bar, driving the elbows down and back.
- Lower under control to straight arms and repeat.
Common mistakes
- Hips sagging so the body bends at the waist.
- Pulling with the arms only and never squeezing the shoulder blades.
- Bouncing at the bottom instead of controlling the stretch.
- Craning the chin toward the bar instead of bringing the chest up.
Safety first
- Raise the bar height to make it easier, lower it to make it harder.
- Check that the bar is secured in the rack hooks before loading your weight on it.
Who should avoid or modify
- Recent shoulder or elbow injury or surgery — consult a licensed clinician first.
Breathing and tempo
Breathing: Exhale as you row up, inhale as you lower.
Tempo: 1-1-2 — pull in one, chest to bar for one, lower over two.
