Inverted row
Lats, rhomboids and mid traps; biceps.
How to do it
- Get under a low, solid bar (in a rack, a Smith machine or, at home, the edge of a very sturdy table).
- Grip the bar a little wider than your shoulders, body straight and heels on the floor.
- Pull your chest to the bar, squeezing your shoulder blades together.
- Lower under control until your arms are straight.
Cues
- Body as one block, like a face-up plank.
- Elbows back, chest to the bar.
- 1 second pause at the top.
Common mistakes
- Letting your hips drop.
- Pulling with your neck by poking your chin forward.
- Using a support that can't hold your weight.
The more upright your body, the easier; the more horizontal, the harder. At home, check first that the table won't tip or slide; if you don't have a safe support, swap it for another pulling exercise.
Photos: free-exercise-db (public domain).
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