Inverted Row

The inverted row is the horizontal pull most people skip, and it is the fastest way to build the mid back strength that makes a pull up possible. You set a bar at hip height, hang underneath it, and row your chest to the bar. Your body angle sets the difficulty, so the same bar works for someone on their first week of training and someone who has been lifting for years.

How to Perform

1. Set a barbell in a rack at roughly hip height, or use rings or a suspension trainer set to the same height.
2. Lie underneath the bar and take a grip slightly wider than your shoulders, palms facing away from you.
3. Set your heels on the floor, squeeze your glutes and brace your abs so your body is one straight line from heel to head.
4. Pull your chest to the bar by driving your elbows down and back. Do not lead with your chin.
5. Pause when your chest touches or comes close, then lower under control until your arms are fully straight.

Tips

• Raise the bar to make the set easier, lower it to make it harder. Feet elevated on a box is the hardest version.
• Keep your hips up. The moment your body folds at the waist, the set stopped counting.
• Pull with your back, not your arms. Think about putting your shoulder blades in your back pockets.