ClapMove · clapmove.com
Exercise handout — move better, feel better.
Inverted Row
Row your body up to a bar while lying under it. Like a reverse push-up.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
No equipment needed
No equipment? Try: Smith machine, Table edge, TRX
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 1 squeeze / 2 down
Tempo
Step-by-Step Guide
Set up
- Set bar at hip to waist height
- Lie under bar with chest beneath it
- Grab bar with overhand grip, arms straight
- Heels on floor, body straight
Step 1 of 5
Pull chest up to the bar
Step 2 of 5
Squeeze shoulder blades together at top
Step 3 of 5
Keep body in straight line
Step 4 of 5
Lower slowly with control
Step 5 of 5
Repeat
Breathing
- Breathe out as you pull up
- Breathe in as you lower
Form Cues
- Pull to chest, not face
- Squeeze shoulder blades at top
- Keep body straight
- Don't let hips sag
Common Mistakes to Avoid
- Hips sagging
- Not pulling high enough
- Neck craning forward
- Dropping too fast
Safety Information
Make sure bar is secure. Great back exercise.
Progressions
Set bar lower or elevate feet
Regressions
Set bar higher or bend knees
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.