The inverted bodyweight row (or bodyweight row) is an essential pulling exercise that targets your back muscles, biceps, forearms, and grip strength. Here's everything you need to know to perform it correctly.

Benefits of Inverted Rows:

• Works all pulling muscles simultaneously
• Requires minimal equipment
• Great for pull-up progression
• Provides core stability training
• Safer alternative to barbell rows
• Helps maintain pushing/pulling balance

How to Perform an Inverted Row:

1. Set a bar at waist height
2. Position yourself underneath, lying face up
3. Grip the bar slightly wider than shoulder-width
4. Keep your body straight (ears, shoulders, hips, feet aligned)
5. Pull your chest to the bar
6. Lower with control

Key Form Tips:

• Keep core and glutes tight
• Don't let hips sag
• Pull bar to mid-chest
• Squeeze shoulder blades together
• Use full range of motion
• Keep elbows at consistent angle

Progression Levels:

1. Doorway Rows (Beginner)
2. Towel Rows
3. High Bar Inverted Rows
4. Low Bar Inverted Rows
5. Elevated Feet Rows
6. Weighted Rows (Advanced)

Programming Guidelines:

• Aim for 3 sets of 10 repetitions
• Rest 1-2 minutes between sets
• Include in push/pull workout splits
• Perform 2-3 times per week

Home Workout Options:

1. Using a sturdy table (ensure stability)
2. Wooden dowel across two chairs
3. Doorway with towel setup

Remember to maintain proper form throughout and progress gradually as strength improves.

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