Exercises / Back & spine
Inverted body row
- Strength
- Back & spine
- Secure horizontal bar
Pull the chest toward a fixed bar while keeping the trunk and hips aligned.
Also called body row, inverted row, Australian pull-up.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Face up under a bar, heels on the floor
Steps
- Set a secure bar above the chest. Lie underneath it, grasp the bar with both hands and plant the heels on the floor.
- Brace the trunk and lift the hips so the body forms a straight line from shoulders to heels.
- Pull the chest toward the bar by bending the elbows and drawing the shoulder blades together.
- Lower slowly to nearly straight arms without dropping the hips.
Cues
- Keep the body in one line
- Pull the elbows down and back
Common mistakes
- Hips sagging
- Jutting the chin toward the bar
- Bouncing off the bottom
Used for
- Upper-back strengthening
- Horizontal pulling progression
Take care (1)
- Confirm the bar is secured before loading it; raise the bar or bend the knees to reduce difficulty.
Evidence (1)
- The pulling phase combines shoulder extension, elbow flexion and scapular retraction; the trunk muscles resist sagging.1
References (1)
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.