Inverted Row on Bench Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Back
- Secondary Muscles
- Brachioradialis, Deltoid Posterior, Brachialis, Pectoralis Major Sternal Head, Biceps, Shoulders
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bench Inverted Row
Visualised Target Muscle Groups
Front
Back
How to: Inverted Row on Bench
- Set a bench at a low angle and lie underneath it.
- Grab the edge of the bench with both hands, keeping your arms extended.
- Pull your chest towards the bench while keeping your body straight.
- Lower yourself back down until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back instead of keeping it flat.
- Allowing the shoulders to shrug up towards the ears.
- Not pulling all the way to the chest.
Modifications
- Bend your knees to reduce the body weight you are pulling.
- Use a higher bench to decrease the angle of your body.
Tips
- Maintain a straight line from head to heels while performing the row.
- Engage your core to stabilize your body throughout the movement.
- Focus on squeezing your shoulder blades together at the top of the movement.
Tags
back
strength
body weight
pull
rows
upper body
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