Inverted Row on Bench

Description

How to Do Inverted Row on Bench

1. 1
   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. 2
   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. 3

   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. 4

   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. 5

   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.