Inverted rows
A horizontal pulling exercise performed under a table or low bar. It directly trains the muscles needed for pull-ups while being scalable to most fitness levels.
LatsUpper BackMid TrapsBicepsRear Shoulders
How to Perform
- Position yourself under a table or low bar, gripping it with an overhand grip.
- Extend your legs and keep your body straight from heels to head.
- Pull your chest up to the bar by driving your elbows back and down.
- Squeeze your shoulder blades together at the top.
- Lower yourself with control until arms are fully extended.
Common Mistakes
- Bending at the hips, which reduces core engagement and makes it too easy.
- Using momentum to swing the chest up rather than controlling the pull.
- Not reaching full extension at the bottom.
Variants
Inverted rows (table/bar)
The standard version using a table edge or low bar with feet on the floor.
Inverted rows (feet elevated)
Feet placed on a chair or box to increase the bodyweight percentage and difficulty.
Typewriter rows
At the top of the row, shift bodyweight laterally from side to side to increase unilateral demand.