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Inverted Row – Seated Cable Row Alternative Exercise

The Inverted Row, an alternative to seated cable rows

Free-Weight Substitute/Alternative To: Seated Cable Rows, Lying T-bar Rows (chest-supported rows), machine rows (ex. Hammer Strength Iso Low Row).

Main Muscles Worked: Mid back, Latissimus Dorsi, Trapezius, Rhomboid, Deltoid.

Other Exercise Names: Horizontal Pull-up

Equipment Needed: adjustable rack / squat stand + barbell, or some other fixed bar or rail (like in the video below.)

Instructions: To perform the inverted row, lay on your back under a fixed horizontal bar of some sort. Grab the bar with a wide, overhand grip.

Keeping your body straight, pull yourself up to the bar. Return until arms are fully extended and shoulders are stretched forward, then repeat. Your fixed bar should be just high enough to allow your arms to fully extend.

Comments: Placing the back of your heels on an elevated surface (bench, pulling block, stack of weights, etc.) can make the inverted row more challenging. However, if needed, you can make the inverted row less challenging by raising the bar to a high starting position. Also worth noting is that the inverted row can be done with TRX Suspension Straps, though it won’t be the same as using a fixed bar.

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