Inverted row
Primary muscles: Middle back. Assisting muscles: Lats, Biceps.
How to do it
- Position yourself under a bar set at waist height or under the edge of a sturdy table and grip it slightly wider than shoulder-width.
- Extend your legs, rest on your heels and keep your body straight, from shoulders to ankles — this is the starting position.
- Pull your chest toward the bar, squeezing your shoulder blades together, with your elbows close to your body.
- Hold for a second at the top, then lower under control until your arms are fully extended.
Key to the execution: The further forward your feet are and the more horizontal your body, the harder it is; bend your knees to make it easier.
Common mistakes
- You let your hips drop and your body bends at the hip.
- You pull with your arms without squeezing your shoulder blades together.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.