Inverted Row

How to Perform

1. Set a bar at waist height or use TRX straps
2. Hang underneath with arms extended and body in a straight line
3. Squeeze your glutes and brace your core
4. Pull your chest to the bar, squeezing your shoulder blades together
5. Lower with control to full arm extension

Tips

• Keep your body rigid like a plank from head to heels — hips sagging or piking up is the most common form breakdown
• No bar at the right height? TRX straps, gymnastic rings, or even the edge of a sturdy table all work
• Use a 1 second pull and a 2-3 second descent — slow negatives build the pulling strength needed for full pull-ups
• Standing too upright makes it too easy — the closer to horizontal your body, the harder and more effective the exercise
• Drive your elbows back and feel the squeeze between your shoulder blades at the top — think about touching the bar with your chest, not your chin

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Pull-Up Bar	Set low or use a squat rack for horizontal rowing	JX Fitness Pull-Up Bar	Read Review
Resistance Bands	Loop over the bar for assisted inverted rows as you build strength	Fit Simplify Resistance Bands	Read Review