A row under the bar

Inverted Row

Bar about hip height. Hang under it. Body in a line. Pull your chest to the bar. Lower. This is a pull-up that turned sideways.

Open the free Vitality Engine

Hunter: I use these when pull-ups are a wall and pulldowns are a line. Same elbows as a dumbbell row. If I pike, I walk my feet back and try again.

Cues

Bar set so your arms are long at the bottom. Feet planted. Body a plank.
Grip about shoulder width. Palms forward or neutral. Pick one.
Pull the chest to the bar. Elbows close. Do not shrug into it.
Pause a beat. Shoulder blades slide. Neck stays long.
Lower to long arms. That is one. Do not bounce the chest.

Setup

Smith bar or a rack bar. Walk the feet forward to make it harder. 3 sets of 8-12. Rings or a TRX are cousins. Log inverted row until you mean ring row. If the bar is too high and you are standing, it is a shrug. Lower the bar.

Before a pull-up

This is the horizontal version of getting your chest to a bar. Pair with hangs and pulldowns. When 10 look quiet, walk the feet forward or raise the feet. Engine should see inverted row, not a fake pull-up count.

Vs a doorframe row

Same idea in a dorm. The bar is nicer. If you only have a door, use that page. Log the tool you actually pulled.

Gym floor

A seated cable row still belongs on pull day. This is the bodyweight version when the stack is busy. You do not need five row machines plus this. Pick a horizontal pull and log it.

Common misses

Piking so the hips do the pull. Yanking the neck. Half-reps that never touch. Feet so far forward you cannot keep a plank. Also: logging these as pull-ups.

FAQ

Knees bent or legs long?

Bent is easier. Long is harder. Pick one for a month.

Chest have to touch?

Yes, with control. If you cannot get there, raise the bar or bend the knees.

Log inverted rows in the free Vitality Engine. Reps you actually touched the bar with.

Create free account Log this in Engine

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