← EXERCISE LIBRARYCalisthenics
Inverted Row
Horizontal pull under a fixed bar, scalable by foot position. Three sets of twelve with the chest touching the bar and the body flat before you raise the feet or move to rings.
- 01Set a bar at hip height and lie underneath with an overhand grip outside shoulder width.
- 02Extend the legs and set the heels on the floor so the body is one straight line.
- 03Squeeze the glutes and brace the trunk to lock that line.
- 04Pull the shoulder blades together, then drive the elbows back until the chest meets the bar.
- 05Lower to straight arms without letting the hips drop first.
- 01Blades first, then elbows.
- 02Hips stay level with the ribs the whole rep.
- 03Touch the bar with the chest, not the chin.
- 01Hips sagging so the chest arrives before the body does, which shortens the pull and loads the low back.
- 02Yanking with the arms without retracting, which builds biceps and leaves the mid-back untouched.
- 03Choosing a bar too high, which reduces the angle so far that the set never challenges anything.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.