BeginnerCompoundGym

Inverted Rows: Pull Your Posture Back Online

Rows with your body under a fixed bar train the upper back and lats while reminding the shoulders how to stay packed on squats and deadlifts.

Inverted row under a bar: hang with straight body, pull chest to bar, and lower with control — Inverted Row movement illustrations

The prescription

Sets: 3 sets
Reps: 8–12 reps
Rest: 1 min 15 sec
Time: About 10 min

Equipment. Squat rack, Barbell

Muscles. lats. Also biceps, shoulders, core

Starting position

Set a bar in a rack at about waist height, or use TRX handles.
Hang underneath with the body straight and heels on the floor.

How to move

Pull the chest toward the bar by driving the elbows back.
Squeeze the shoulder blades together at the top without shrugging to the ears.
Lower with control until the arms are straight.
Walk the feet forward to make it harder, back to make it easier.

Common mistakes

Hips sagging into a broken line.
Shrugging instead of pulling with the back.
Using a partial range that never loads the bottom.

Variations

Dumbbell row
Cable row

Progressions

Lower the bar
Elevate the feet slightly

Regressions

Higher bar position
Bent-knee foot placement

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Make sure the bar is secure before you hang from it.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter