Inverted row
Also called Australian pull-up, body row, bodyweight row
- Works
- Upper back · trapezius and rhomboids
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Back of the shoulder · posterior deltoid
- Needs
- Rack with safety bars
Setup
Set a bar in a rack at about hip height. Lie under it and hold it with hands a little wider than your shoulders. Straighten your legs, heels on the floor.
Steps
- Tighten your stomach and buttocks so your body is straight.
- Pull your chest to the bar.
- Squeeze your shoulder blades together at the top.
- Lower slowly until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
Between your shoulder blades, in the sides of your back and the front of your upper arms.
Common mistakes
- Letting the hips sag.
- Pulling the chin to the bar instead of the chest.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.