Feet-Elevated Inverted Row

Lats, Biceps, RhomboidsLow Bar, Bench

A bodyweight horizontal pull with your feet up on a bench. Excellent for building upper back thickness, biceps, and scapular control—the higher your feet, the harder the load.

How to do it

1Set a bar at hip height and place a bench in front for your feet.

2Grip the bar slightly wider than shoulder-width, set your heels on the bench, and lock your body in a straight line.

3Initiate by squeezing your shoulder blades together and pulling your chest up to the bar.

4Pause briefly at the top, squeezing your back muscles hard.

5Lower yourself under control until your arms are fully extended.

Common mistakes

Sagging at the hips or arching your lower back, losing core tension and loading the lumbar spine.

Using momentum or jerking at the bottom, which cuts back engagement and increases risk.

Shortening the range and failing to pull your chest to the bar, missing full rhomboid work.

Breathing

Inhale before you pull, and exhale as you pull your chest up to the bar.

Make it harder or easier

To make it easier, place your feet flat on the floor. To make it harder, wear a weighted vest.

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.