Inverted Row

Back, Biceps, ForearmsPull-Up Bar

A bodyweight bar pulling exercise for your back, biceps, and forearms. It builds horizontal pulling strength and improves shoulder blade control.

How to do it

1Grab the bar with an overhand grip slightly wider than shoulder-width and set your body on a diagonal, resting on your heels.

2Keep your body in a straight line from head to heels, squeezing your glutes and core.

3Exhale and pull your chest to the bar, driving your elbows back and bringing your shoulder blades together.

4Touch your chest to the bar at the top of the movement.

5Inhale and slowly lower back down, keeping constant muscle tension.

Common mistakes

Arching or sagging at the lower back, causing lumbar discomfort.

Shrugging your shoulders and pulling with your neck, taking the work off your back.

Cutting the range of motion short, reducing muscle recruitment.

Breathing

Exhale as you pull your body to the bar. Inhale as you lower back down under control.

Make it harder or easier

To make it easier, raise the bar or bend your knees with your feet flat on the floor.

To make it harder, lower the bar or elevate your feet on a bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.