Inverted Row

A horizontal bodyweight pull under a bar or table edge — the pulling twin of the push-up and the on-ramp to pull-ups.

Setup

Set a bar around hip height (or grip a sturdy table edge). Hang underneath with straight arms, heels on the floor, body in one straight line.

How to do it

1. Pull your chest to the bar, leading with the elbows.
2. Keep the body rigid as a plank — hips rise with the shoulders.
3. Squeeze the shoulder blades together at the top for a beat.
4. Lower to straight arms under control every rep.

Common mistakes

• Hips sagging so it becomes an arm pull instead of a body row.
• Half reps — chest never reaches the bar.
• Shrugging the shoulders toward the ears while pulling.

Scale it

Easier: Raise the bar higher (more upright body), or bend the knees.

Harder: Elevate the feet, slow the lowering phase, or add a pause at the top.

Pairs well with