How to: Do Inverted Rows

Inverted Row - Good

Inverted Row – Good

Name:  Inverted Rows
Also known as:  Australian pressups, bodyweight rows (If you know these by any other name, please leave a comment below).
Main muscles used:  Upper back, arms.
Other muscles used:  Lower back, bum.

Top tips:

Inverted Row - Good
Inverted Row – Good
  • Hold onto a solid, secure bar, with hands a couple of inches wider than shoulder width apart.
  • Hang underneath, with heels digging into the floor.
  • Squeeze your bum and make sure it does not “sag” downwards.
  • Start pulling your chest up to the bar by squeezing your shoulder blades back and down.
  • Continue the pull using your arms, until your chest makes contact with the bar, then return to the start position under control.
  • Keep your legs, back and neck in a straight line throughout.
  • Let your elbows make a 45 degree angle with the sides of your body.
Inverted Row - Bad

Inverted Row – Bad

Common mistakes:

  • Letting your bum sag down to the floor.
  • Over arching your spine in attempt to get your chest higher.
  • Reaching your chin forwards to the bar.
  • Not touching the bar to your chest at the top.
  • Not keeping your legs, bum, back and neck tight and straight.
  • Trying to pull yourself up with the arms, instead of with your upper back (shoulder blades).

Comments: This move complements the pressup wonderfully, working all the body that was missed in the pressup.  Make the move easier by having a higher bar (so your body is more vertical).  Make the move harder by having a lower bar (so your body is more horizontal).

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