Inverted Wide to Narrow Row

Description

How to Do Inverted Wide to Narrow Row

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   Initiate the wide row by pulling your chest towards the bar, squeezing your shoulder blades together. Maintain a rigid body position throughout the movement.

4. 4

   As you lower yourself with control, transition your hands to a narrow, shoulder-width grip on the bar without fully dismounting.

5. 5

   Immediately perform a narrow row, pulling your chest towards the bar again, focusing on driving your elbows back and engaging your lats.

6. 6

   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.