Inverted Row
Inverted Row is an excellent full-body workout that can improve upper body strength and grip strength, recruit glutes and hamstrings, and boost your biceps.
BEGINNER
Single-Arm Inverted Row
Single-Arm Inverted Row is an upper-body movement that targets your biceps, shoulders, and forearms. Performing this exercise one arm at a time provides muscular balance on each side of the body.
Instructions
- Lie on your back under a barbell on a squat rack with your knees bent at 90 degrees. Grab the bar with one hand in a neutral grip, so the other arm is extended. Your body should form a straight line from shoulders to ankles with hips lifted off the floor.
- Pull your chest towards the bar while simultaneously punching the other arm upward until it is fully extended above the bar. Hold for a second at the top and return to the starting position.
Tips
- Don't let your back arch or your body lose balance. Pay attention to correct posture.
- Stretch your back and shoulders to bring your chest up to the bar.
- Tighten your abs and glutes to maintain stability.
Alternative Exercises
Modified Inverted Row
Modified Inverted Row increases the strength in lats, traps, rhomboids, posterior deltoids, and erector spinae, although it also targets the biceps, forearms, abs, and even the hamstrings and glutes.
Spotted an error or missing detail?
Report it here
so we can improve this exercise.
Author
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.