How to do: Inverted Row

Middle Backbeginner

Inverted Row — starting position — Start position

Inverted Row — finishing position — Finish position

Step-by-step instructions

1Position a bar in a rack to about waist height. You can also use a smith machine.
2Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
3Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
4Pause at the top of the motion, and return yourself to the start position.
5Repeat for the desired number of repetitions.

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More Middle Back exercises

Alternating Kettlebell Row Alternating Renegade Row Bent Over Barbell Row Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row Bent Over Two-Dumbbell Row

Photos & base instructions from the open-source Free Exercise DB (public domain).