Bench Inverted Row

Lats, Biceps, RhomboidsBench or Low Bar

A bodyweight pull that strengthens the upper back and shoulder girdle. Great for improving posture and building pulling power for pull-ups.

How to do it

1Lie beneath a secure bar, gripping it with an overhand grip slightly wider than shoulder-width.

2Place your heels on the bench, lock your core, and set your body in a rigid straight line from head to heels.

3Pull your chest up to the bar by driving your elbows down and back and squeezing your shoulder blades.

4Pause at the top for a second, touching your chest to the bar.

5Lower yourself smoothly back down under control, keeping your body rigid.

Common mistakes

Sagging your hips or arching your lower back, breaking the straight-body alignment.

Yanking with your neck or chin to reach the bar, straining the upper neck.

Cutting the range of motion short, missing out on full back contraction and stretch.

Breathing

Exhale as you pull your chest up, and inhale as you lower back down.

Make it harder or easier

To regress, place your feet flat on the floor with knees bent.

To progress, place a weight plate on your hips.

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.