Inverted Row

Also called bodyweight row and australian pull-up.

Works

Upper back, plus lats

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Position a bar in a rack to about waist height. You can also use a smith machine.

1. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
2. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
3. Pause at the top of the motion, and return yourself to the start position.
4. Repeat for the desired number of repetitions.

Cues

• Body straight, heels on the floor.
• Pull the chest to the bar.
• Squeeze the shoulder blades.

Common mistakes

• Hips sag.
• Half reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder