Inverted Row

Grip the bar and make a straight line from your head to your feet, bracing your core so your body does not bend. Open your chest slightly and pull your shoulders away from your ears to prepare to row with your back. The closer your feet are to the bar, the harder it becomes.

Pull your chest toward the bar while sending your elbows back alongside your torso. Do not lead with your chin; think about lifting your chest to the bar so your mid-back and rear shoulders contract together.

Pause briefly when your chest nears the bar, then lower slowly and straighten your arms. If your hips sag or your ribs flare as you lower, your lower back takes over, so keep the straight-line position throughout.

Focus on your shoulder blades drawing together as your chest rises. If you feel only your arms, widen your grip slightly and let your elbows move farther out.

Hips that sag or lift too high reduce whole-body tension and take work away from your back. Leading with your neck and trying to touch the bar with your chin shifts effort to your neck and arms, so use your chest moving toward the bar as your reference.

Exhale as you pull up and inhale as you lower. Matching your breathing to the movement helps you keep your core engaged longer and protects your torso alignment.

Inverted row difficulty changes substantially just by moving your feet. Before making the angle harder, check whether you can hold the top and resist the descent at your current angle. Increase the difficulty only while your position stays solid, so you keep a strong foundation for future pull-ups.