Inverted Row on Bench

Description

How to do Inverted Row on Bench

1. 01
   Setup

   Lie on your back underneath a sturdy bench, extending your arms straight up to grip the edge of the bench with an overhand grip, slightly wider than shoulder-width apart.

2. 02
   Setup

   Position your body so your heels are on the floor, legs extended straight, and your body forms a straight line from heels to head.

3. 03

   Engage your core and glutes to maintain a rigid body plank, then initiate the pull by retracting your shoulder blades and bending your elbows to bring your chest towards the bench.

4. 04

   Continue pulling until your chest is close to or lightly touches the bench, ensuring your elbows point towards your feet and stay relatively close to your torso.

5. 05

   Slowly and with control, extend your arms to lower your body back to the starting position, maintaining the rigid plank throughout the entire movement.

Tips

• Vary the difficulty by adjusting your foot placement; placing your feet further away from the bench increases the challenge, while bending your knees makes it easier.
• Focus on initiating the pull with your back muscles, imagining you're trying to pull your elbows into your back pockets, rather than just pulling with your biceps.
• Maintain a neutral spine and avoid letting your hips sag or pike during the movement; your body should move as one solid unit from head to heels.
• Breathe out as you pull your chest towards the bench (concentric phase) and inhale as you slowly lower back to the starting position (eccentric phase).

Common mistakes

• Sagging hips during the pull compromises core engagement; keep your core tight and glutes squeezed to maintain a straight body line.
• Shrugging your shoulders towards your ears reduces back activation; actively depress your shoulder blades away from your ears throughout the movement.
• Using momentum to pull yourself up reduces muscle tension; perform each repetition with controlled, deliberate movements, focusing on muscle contraction.