Exercise guide
Inverted Row
The Inverted Row is a bodyweight pulling exercise performed beneath a fixed bar. The middle back and lats pull the chest upward while the arms assist and the trunk keeps the body aligned. Bar height and foot position determine how much bodyweight is lifted.
Training context
Before Adding Inverted Rows
A higher bar and bent knees make the movement easier. Lowering the bar or extending the legs increases the resistance. The bar must be locked securely before the athlete moves underneath it.
The source recommends a grip wider than shoulder width, but a moderate grip may be more comfortable and allow a stronger pulling path.
Technique overview
Pull the chest toward the bar
Grip the fixed bar and position the body in a straight line from shoulders to heels or knees. Begin by moving the shoulder blades, then bend the elbows to pull the chest toward the bar. Pause without lifting the hips separately, then lower until the arms are extended. Keep the bar and rack stable throughout.
Treat this as an overview and use a range, pace, and setup you can control.