Inverted Row (bar or rings)
Row the load toward the lower ribs to train the upper back, rear shoulders and arms. Main target: upper back. Also working: biceps, forearms. Starting point: 3 × 8–15 repetitions.
Instructions
Setup
- Prepare and inspect the required equipment (pull-up bar) and clear enough space for the full movement and safe exit.
- For Inverted Row (bar or rings), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Keep a neutral spine and stable ribs. Let the shoulder blade reach forward without rounding the loaded low back.
Execution
- Lead the elbow toward the hip or lower ribs, pause without shrugging, then return until the shoulder blade glides forward.
Range, tempo and breathing
- Perform 3 × 8–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not turn the row into a torso swing or shrug. Lower the load and keep the sternum and pelvis steady.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your upper back is recovered.