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
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Inverted Wide to Narrow Row
Description
An exercise that targets the back and shoulder muscles by alternating between wide and narrow grip rows while in an inverted position.
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How to do Inverted Wide to Narrow Row
- 01Setup
Find a sturdy horizontal bar or Smith machine bar set at hip height. Lie on your back underneath the bar with your chest directly below it.
- 02Setup
Grasp the bar with an overhand, wide grip, slightly wider than shoulder-width. Extend your legs forward, keeping your body straight from head to heels, supported by your heels and hands.
- 03
Initiate the wide row by pulling your chest towards the bar, squeezing your shoulder blades together. Maintain a rigid body position throughout the movement.
- 04
As you lower yourself with control, transition your hands to a narrow, shoulder-width grip on the bar without fully dismounting.
- 05
Immediately perform a narrow row, pulling your chest towards the bar again, focusing on driving your elbows back and engaging your lats.
- 06
Lower yourself with control and transition back to the wide grip to repeat the alternating sequence for the desired duration or repetitions.
Tips
- Maintain a rigid plank position throughout the entire exercise by bracing your core and squeezing your glutes to prevent hip sagging or arching of the lower back.
- Control both the pulling (concentric) and lowering (eccentric) phases of each row to maximize muscle engagement and prevent momentum from taking over.
- Focus on initiating the pull with your back muscles, imagining driving your elbows towards your hips, rather than just pulling with your biceps.
- Adjust the bar height to modify difficulty: a lower bar increases the challenge, while a higher bar makes it easier.
Common mistakes
- Sagging hips during the row compromises core stability and reduces the activation of your back muscles; keep your body in a straight line from head to heels by actively engaging your glutes and core.
- Using momentum to pull yourself up reduces muscle tension and effectiveness; perform each row with a controlled tempo, focusing on a strong muscle contraction.
- Not fully extending your arms at the bottom of each row limits the range of motion; ensure a complete arm extension to fully stretch the lats and maximize muscle activation.
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Is Inverted Wide to Narrow Row good for beginners?
Inverted Wide to Narrow 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 Inverted Wide to Narrow Row?
You need Body weight to perform Inverted Wide to Narrow 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 Inverted Wide to Narrow Row?
Maintain a rigid plank position throughout the entire exercise by bracing your core and squeezing your glutes to prevent hip sagging or arching of the lower back. Control both the pulling (concentric) and lowering (eccentric) phases of each row to maximize muscle engagement and prevent momentum from taking over. Focus on initiating the pull with your back muscles, imagining driving your elbows towards your hips, rather than just pulling with your biceps. Adjust the bar height to modify difficulty: a lower bar increases the challenge, while a higher bar makes it easier.
What are common mistakes when doing Inverted Wide to Narrow Row?
Sagging hips during the row compromises core stability and reduces the activation of your back muscles; keep your body in a straight line from head to heels by actively engaging your glutes and core. Using momentum to pull yourself up reduces muscle tension and effectiveness; perform each row with a controlled tempo, focusing on a strong muscle contraction. Not fully extending your arms at the bottom of each row limits the range of motion; ensure a complete arm extension to fully stretch the lats and maximize muscle activation.
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Free · iPhone only · Available on the App Store