Wide-Grip Inverted Row

Body region

• Back
• Shoulders
• Arms

Muscles

Main

• Deltoid
• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Infraspinatus
• Teres Major
• Biceps
• Brachialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Maximus

Equipment

• Smith Machine or Barbell

Technique

1. Set a bar at about waist height and lie under it, hands wide in an overhand grip.
2. Straighten your body so the heels are on the floor and arms extended.
3. Pull your upper chest to the bar with elbows flared.
4. Lower under control to straight arms.

Cues

• Keep a rigid body line.
• Aim the chest at the bar.

Common mistakes

• Letting the hips sag.
• Craning the neck.
• Stopping short of the bar.

Alternatives

• Inverted Row
• Inverted Row with Rings