How to do it
- Set a bar at hip height and hang underneath it with straight arms and a rigid body line.
- Pull your chest to the bar, driving the elbows back and down.
- Lower under control until the arms are fully straight.
Cues that matter
- Squeeze the glutes so the hips do not sag.
- Raise your feet onto a box to make it harder.
Common mistakes
- Letting the hips drop first so the chest never reaches the bar.
- Rushing the lowering phase.
Muscles worked
Primary
- Back (Lats & Mid-Back)
- Rhomboids
- Lats
Also works
- Rear delts
- Biceps
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Inverted Row in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the bodyweight is taken, or a gym that does not have one.