Inverted Row Slide
Master the Inverted Row Slide for a strong back. This bodyweight exercise targets your lats, rhomboids, and biceps, building upper body strength and core
Description
A compound exercise that targets the back, shoulders, and biceps by pulling your body up to a bar while keeping your body straight.
How to Do Inverted Row Slide
- 1Setup
Lie face up on the floor with a sturdy, low bar (e.g., Smith machine bar, stable table edge) positioned above your chest.
- 2Setup
Grasp the bar with an overhand grip, slightly wider than shoulder-width. Extend your legs straight out, heels on the floor, bracing your core to form a straight line from head to heels.
- 3
Initiate the pull by squeezing your shoulder blades together and pulling your chest towards the bar, keeping your elbows close to your sides.
- 4
As you pull up, actively slide your feet forward on the floor, maintaining a rigid, straight body from head to heels.
- 5
Control the descent by slowly extending your arms and simultaneously sliding your feet back to the starting position, ensuring your body remains a straight plank throughout.
Tips
- Maintain a rigid plank: Keep your core tight and glutes squeezed throughout the entire movement to prevent hip sagging or arching, ensuring full body tension.
- Elbow position: Focus on driving your elbows towards your hips as you pull up to maximize lat engagement and avoid excessive bicep reliance.
- Controlled slide: Ensure the foot slide is synchronized with your upper body pull and lower, making the movement fluid and controlled rather than jerky.
- Vary difficulty: To increase difficulty, elevate your feet on a stable surface; to decrease, bend your knees and place your feet flat on the floor closer to your body.
Common Mistakes
- ×Sagging Hips: Allowing your hips to sag towards the floor indicates a weak core; fix this by actively engaging your glutes and abs to maintain a straight body line.
- ×Lack of Shoulder Blade Squeeze: Failing to fully retract your shoulder blades at the top reduces back engagement; fix this by consciously thinking about pinching a pencil between your shoulder blades.
- ×Jerky Movement: Using momentum or performing the slide too quickly reduces muscle tension; fix this by executing both the pull and the slide in a slow, controlled manner.
Variations
Inverted Wide to Narrow Row
Build a strong back and shoulders with the Inverted Wide to Narrow Row. This bodyweight exercise targets your lats, rhomboids, and traps by alternating
Inverted Row Slide on Floor
Master the inverted row slide on the floor to build a strong back, biceps, and shoulders.
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.
Underhand Grip Inverted Back Row
Strengthen your back and biceps with the underhand grip inverted row. Pull your body towards the bar for an effective bodyweight exercise.
Related Exercises
Parallel Bars Bent Knee Inverted Row
Master the bent knee inverted row on parallel bars to build a strong, sculpted back.
Pull-up (negative)
Master the pull-up with negatives! Start at the top and slowly lower your body, building strength and control for full pull-ups.
Seated Pull up
Perform seated pull-ups to strengthen your back, lats, and biceps. This bodyweight exercise builds upper body pulling strength, improving posture and
Ring Elevated Row
Strengthen your back, biceps, and shoulders with the Ring Elevated Row. This bodyweight exercise builds upper body pulling strength and stability.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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