Inverted Rows

01 Steps

1. 1 Lie under a sturdy table or low bar. Grip the edge with hands at shoulder width.
2. 2 Extend your legs in front of you, heels on the floor, body in a straight line from head to feet.
3. 3 Engage your core and squeeze your glutes.
4. 4 Pull your body toward the table/bar by bringing your chest to contact.
5. 5 Squeeze your shoulder blades together at the top, then lower yourself in a controlled negative.

02 Tips

• ✓ Bend your knees and bring your feet closer to make the exercise easier.
• ✓ Think about initiating the movement by squeezing your shoulder blades, not by pulling with your arms.
• ✓ This exercise is excellent for balancing out push-ups and building upper body balance.

03 Common mistakes

• ✗ Pulling with your arms instead of your back: focus on your shoulder blades coming together.
• ✗ Letting your hips sag: maintain the inverted plank throughout.
• ✗ Partial range of motion: pull up until your chest contacts the surface.

04 If you struggle

• → Bend your knees at 90° and bring your feet closer to the support to reduce the load.
• → Use a higher surface (tall table) for an easier angle.
• → Start with towel curls to build biceps strength and the habit of pulling.