{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Horizontal Pull-Up",
      "kind": "common"
    },
    {
      "text": "Australian Pull-Up",
      "kind": "common"
    },
    {
      "text": "Bodyweight Row",
      "kind": "common"
    },
    {
      "text": "horizontal pull-ups",
      "kind": "common"
    },
    {
      "text": "Inverted Rows",
      "kind": "common"
    },
    {
      "text": "Australian pull-ups",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "pull",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "bench",
      "weight-vest"
    ],
    "required": [
      [
        "barbell",
        "smith-machine"
      ],
      [
        "squat-rack",
        "power-rack",
        "smith-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "1198,1219"
  },
  "id": "oec:inverted-row",
  "instructions": {
    "setup": [
      "Set a barbell securely in a rack or Smith machine at roughly waist height.",
      "Lie beneath the bar so it sits directly above your mid-chest.",
      "Grasp the bar with an overhand grip slightly wider than shoulder-width.",
      "Extend your legs forward resting on your heels, squeezing your glutes and bracing your core to form a straight line from head to heels."
    ],
    "steps": [
      "Initiate the pull by retracting your shoulder blades and driving your elbows down and back.",
      "Pull smoothly until your sternum lightly contacts the bar.",
      "Pause momentarily at the top while maintaining tension through your torso and hips.",
      "Lower yourself under control by extending your arms and protracting your shoulder blades until you return to the starting dead-hang position."
    ],
    "breathing": "Inhale as you hang at the bottom, hold your brace as you pull, and exhale as you lower back down under control.",
    "cues": [
      "Drive your elbows toward the floor",
      "Lead with your chest, not your chin",
      "Stay rigid like a plank"
    ],
    "common_faults": [
      {
        "fault": "Sagging hips or hyperextending the lower back during the pull.",
        "correction": "Squeeze your glutes and brace your abdominals tightly throughout the entire range of motion."
      },
      {
        "fault": "Reaching with the chin to touch the bar while the chest stays away.",
        "correction": "Keep your neck in a neutral alignment and focus on touching your lower sternum to the bar."
      },
      {
        "fault": "Allowing the shoulders to round forward at the top of the pull.",
        "correction": "Actively squeeze your shoulder blades together as you reach full elbow flexion."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the barbell cannot roll or lift out of the J-hooks by pulling against the direction of the rack uprights."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Inverted Row",
  "previous_ids": [
    "oec:inverted-rows",
    "oec:australian-pull-ups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Inverted Rows",
        "url": "https://wger.de/en/exercise/1198/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Gavru"
      },
      {
        "title": "wger: Australian pull-ups",
        "url": "https://wger.de/en/exercise/1219/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "PaukOne"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:suspension-trainer-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-bent-over-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-seated-row"
    },
    {
      "type": "progression-of",
      "target": "oec:ring-incline-row"
    },
    {
      "type": "regression-of",
      "target": "oec:front-lever-pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "inverted",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight horizontal pull performed by hanging supine beneath a fixed bar and pulling the chest up while keeping the body in a rigid plank."
}