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Primary Muscles

Scapular Retractors (rhomboids, middle traps)

Secondary Muscles

Lats (lower portion of latisimus dorsi), Deltoids (posterior), Biceps (brachialis, brachioradialis)

Exercise Classification

Upper body compound exercise

Inverted Row Video

Exercise Technique Tips

• Position a bar in rack or in a smith machine between 3 and 4 feet from ground.
• Start facing upward (toward bar while sitting on ground) grasping it with an overhand or underhand grip.
• Lift hips off ground and fixate feet so they are straight out on heels or with legs bent, feet flat on floor.
• Initiate concentric movement by squeezing the shoulder blades together (this will break bar off ground).
• Continue movement by bending the elbows in an attempt to meet them behind the body in a tucked position.
• Imagine trying to expand your chest while maximally squeezing the shoulder blades together.

Common Mistakes

• Not initiating movement with the shoulder blades.
• Pulling up until bar touches the stomach, use the low chest as a strict landmark.
• If you are not able to touch each rep then steepen your body angle by raising bar.
• Swinging of body to complete rep.
• Rounding of the lower spine.