Inverted Row
The horizontal pull-up — scalable bodyweight rowing that builds the base for real pull-ups.
Back, Lats, BicepsBar or RingsBeginner
Setup
- Hang under a fixed bar at hip height, body straight, heels on the floor.
- Grip shoulder-width, arms long, body rigid as a plank.
How To Do It
- Pull your chest to the bar, elbows driving back.
- Squeeze the blades at the top.
- Lower under control to full arm extension — keep the plank.
Breathing
Exhale pulling up.
Common Mistakes
- Sagging hips — the body stays a straight line.
- Half reps — chest to the bar, arms fully straight at the bottom.
Coach Sam's cue: A plank that rows to the bar.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.