Inverted Row

How to do it

1. Set a barbell in a rack at about hip height or use a sturdy fixed bar at the same level.
2. Lie on your back under the bar and grip it with hands slightly wider than shoulder-width, palms facing forward.
3. Walk your feet out and lift your hips so your body forms a straight line from your heels to your head.
4. Pull your chest up to the bar by driving your elbows down and back, keeping your core braced.
5. Touch the bar with your chest and hold for a count, squeezing your shoulder blades together at the top.
6. Lower yourself slowly back to a full-arm hang over 2 to 3 seconds, then start the next rep.

Common mistakes

• Letting the hips sag, which removes the core from the lift and reduces the working range.
• Pulling with the arms only and never squeezing the shoulder blades back, leaving the back out.
• Cutting the range short by stopping before the chest touches the bar.
• Dropping fast on the way down instead of controlling the descent, where most of the back work lives.