Inverted Row

The technique.

1. 01

   Lie on your back under a stable bar (e.g., Smith machine, low pull-up bar).

2. 02

   Grasp the bar with an overhand grip, slightly wider than shoulder-width.

3. 03

   Extend your legs, keeping your body in a straight line from head to heels.

4. 04

   Pull your chest towards the bar, squeezing your shoulder blades together.

5. 05

   Slowly lower yourself back to the starting position with control.

What goes wrong.

• ×Sagging hips or piking your butt up, losing core tension.
• ×Not pulling your chest all the way to the bar, limiting range of motion.
• ×Using momentum to complete repetitions, reducing muscle engagement.
• ×Flaring elbows excessively, reducing back activation.
• ×Rushing the eccentric phase, losing control and muscle tension.