High Bar Inverted Row
Master the High Bar Inverted Row to build a strong, sculpted back and powerful biceps using only your body weight. Improve posture and upper body strength.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of High Bar Inverted Row
Description
A compound exercise that targets the back muscles, especially the latissimus dorsi (lats), rhomboids, and trapezius. The exercise also engages the biceps and forearms.
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How to do High Bar Inverted Row
- 01Setup
Position yourself under a horizontal bar (like a Smith machine bar or sturdy rack bar) set at a height where you can hang with your arms fully extended and heels on the ground.
- 02Setup
Grip the bar with an overhand grip, slightly wider than shoulder-width apart, ensuring your body forms a straight line from head to heels.
- 03
Engage your core and glutes to maintain a rigid body plank position, then initiate the pull by squeezing your shoulder blades together.
- 04
Pull your chest towards the bar, leading with your sternum, until your chest nearly touches the bar, keeping your elbows close to your body.
- 05
Slowly and with control, extend your arms to lower your body back to the starting position, maintaining tension in your back and core.
- 06
Fully extend your arms at the bottom, allowing a slight stretch in your lats, before beginning the next repetition.
Tips
- Adjust Difficulty: To make the exercise easier, raise the bar height or bend your knees; to increase difficulty, lower the bar or elevate your feet.
- Maintain Body Tension: Keep your core tight and glutes squeezed throughout the entire movement to prevent your hips from sagging or arching your lower back.
- Elbow Path: Focus on driving your elbows down and back, imagining you're trying to tuck them into your back pockets, to maximize lat engagement.
- Breathing: Exhale as you pull your chest towards the bar and inhale as you slowly lower yourself back to the starting position.
Common mistakes
- Sagging Hips: Avoid letting your hips drop towards the floor; maintain a straight line from head to heels by actively engaging your core and glutes.
- Using Momentum: Do not swing your body to complete the pull; focus on a controlled, deliberate movement, pulling with your back muscles rather than jerking.
- Incomplete Range of Motion: Ensure you pull your chest fully to the bar and fully extend your arms at the bottom to maximize muscle activation and strength gains.
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Is High Bar Inverted Row good for beginners?
High Bar Inverted Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for High Bar Inverted Row?
You need Body weight to perform High Bar Inverted Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for High Bar Inverted Row?
Adjust Difficulty: To make the exercise easier, raise the bar height or bend your knees; to increase difficulty, lower the bar or elevate your feet. Maintain Body Tension: Keep your core tight and glutes squeezed throughout the entire movement to prevent your hips from sagging or arching your lower back. Elbow Path: Focus on driving your elbows down and back, imagining you're trying to tuck them into your back pockets, to maximize lat engagement. Breathing: Exhale as you pull your chest towards the bar and inhale as you slowly lower yourself back to the starting position.
What are common mistakes when doing High Bar Inverted Row?
Sagging Hips: Avoid letting your hips drop towards the floor; maintain a straight line from head to heels by actively engaging your core and glutes. Using Momentum: Do not swing your body to complete the pull; focus on a controlled, deliberate movement, pulling with your back muscles rather than jerking. Incomplete Range of Motion: Ensure you pull your chest fully to the bar and fully extend your arms at the bottom to maximize muscle activation and strength gains.
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Free · iPhone only · Available on the App Store