Inverted Row
oec:inverted-row
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Horizontal Pull-Up, Australian Pull-Up, Bodyweight Row, horizontal pull-ups, Inverted Rows, Australian pull-ups
How to do it
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.
Movement
- 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
- Sagging hips or hyperextending the lower back during the pull.
- Squeeze your glutes and brace your abdominals tightly throughout the entire range of motion.
- Reaching with the chin to touch the bar while the chest stays away.
- Keep your neck in a neutral alignment and focus on touching your lower sternum to the bar.
- Allowing the shoulders to round forward at the top of the pull.
- Actively squeeze your shoulder blades together as you reach full elbow flexion.
Safety
- Ensure the barbell cannot roll or lift out of the J-hooks by pulling against the direction of the rack uprights.
Muscles
Joints
- Shoulder: Extension, Horizontal abduction
- Shoulder blade: Retraction, Downward rotation
- Elbow: Flexion
- Lumbar spine: Isometric stabilization
- Hip: Isometric stabilization
Details
- Movement
- Horizontal pull, Pull, Anti-extension
- Modality
- Calisthenics, Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- Barbell or Smith machine; Squat rack or Power rack or Smith machine
- Record
- Repetitions
- Load
- bodyweight, not applicable
Related
- substitute for Suspension Trainer Row
- substitute for Barbell Bent-Over Row
- substitute for Cable Seated Row
- progression of Ring Incline Row
- regression of Front Lever Pull-Up
Sources
- wger: Inverted Rows, by Gavru (CC-BY-SA-4.0)
- wger: Australian pull-ups, by PaukOne (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.