Exercises / Horizontal pull
Inverted row
Horizontal pull Bodyweight Complexity 3/5
Working position
Setup
Set a bar at hip height, hang underneath with the body straight.
Execution
Pull the chest to the bar, then lower under control.
Coaching cues
- Body stays one straight line
- Pull the chest to the bar, not the chin
- Squeeze the blades at the top
Common fault
Hips drop before the chest arrives
Fix: Raise the bar or bend the knees to reduce the load.
Muscles trained
Primary: Latissimus dorsi (lats)Rhomboid major (rhomboids)
Secondary: Trapezius (traps)Biceps brachii (biceps)
Regression and progression
Easier: Seated row machine
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.