Feet-Elevated Inverted Row

Body region

• Back
• Arms
• Core

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Maximus

Equipment

• Smith Machine or Squat Rack or Suspension Trainer or Gymnastic Rings
• Flat Bench or Plyo Box

Technique

1. Set a bar (or rings or suspension handles) at about waist height and place a bench or box a leg's length away.
2. Lie under the bar, grip it slightly wider than shoulder width and put your heels on the bench.
3. Brace so your body is straight from heels to head, arms fully extended.
4. Row until your chest touches the bar, then lower until your arms are straight.

Cues

• Squeeze the glutes to keep the hips up.
• Pull the shoulder blades back first, then bend the arms.
• Raise the bench height to make it harder.

Common mistakes

• Letting the hips drop toward the floor.
• Pushing the chin toward the bar instead of the chest.
• Using a bench that can slide away.

Alternatives

• Inverted Row
• Towel Row
• Weighted Pull-Up