Exercise · Form & cues
Inverted Row — form guide
Mid Back · Lats · Biceps · Core. Equipment: Bar or TRX. Difficulty: Beginner.
TEMPO
1-1-2-1
The lower the bar, the harder the row. Start at hip height and work down to chest height.
Cues
- Body rigid plank from heels to head
- Chest meets bar at top
- Squeeze shoulder blades
- Control descent
Common mistakes
- Hips sagging
- Half-reps — chest doesn't reach bar
Injury notes
Best gateway to pull-ups for beginners.
Progression
Lower the bar / elevate feet / add a vest.