One move
Inverted Row
How to read ahead. Do to go one move at a time.
Lie under a sturdy bar, rings, or table edge. Grip overhand or neutral. Pull your chest toward the bar while the body stays in a straight line from head to heels. Squeeze the shoulder blades together at the top, then lower slow.
Option. Higher bar or bent knees first — shorter lever, quieter start. Straight legs when that line stays solid. No bar? Table-edge row or Dumbbell Rows with a light bell. Iron pumper: feet elevated, pause one breath at the chest, or a three-count lower — only while the hips stay up and the neck stays soft. Stop if the shoulders shrug, the hips sag, or a shoulder pinches.
Show the steps Hide the steps
-
1
Set a sturdy bar about hip height, or use rings or a solid table edge. Lie underneath with an overhand or neutral grip, hands about shoulder-width.
-
2
Bend the knees with feet flat for an easier start, or straighten the legs. Brace the glutes and abs so the body forms a straight line from head to heels (or knees).
-
3
Unshrug the shoulders. Soft ribs. Soft neck.
-
4
Pull the chest toward the bar by driving the elbows back and squeezing the shoulder blades. Lead with the chest, not the chin.
-
5
Pause a breath at the top if the blades stay quiet, then lower under control until the arms are long.
-
6
Raise the bar or bend the knees the moment the hips sag or a shoulder pinches. Leave a rep or two when the line softens.