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Inverted Row

Think of this exercise as an upside down push up! Great for growth of the lats as well as strength of the core muscles. This exercise is a good progression to build up to the bent over row, as this only requires you to use your body weight.

1. Approach a barbell in a rack (or alternatively a smith machine) so the bar is in line with your waist.

2. Starting under the bar, place your arms wider than shoulder width apart, arms extended and heels on the ground with the spine neutral and core braced. This is your start position, similar to an upside down plank.

3. Bend the elbows to the pull the body towards the bar and squeezing your shoulder blades gently together.

4. Pause for a moment with your chest at the bar, before slowly lowering back to the start positon.

Tip: Ensure the whole body moves together as you pull your chest towards the bar. Make sure the core remains engaged and the lower back doesn’t arch throughout – think about keeping a straight line between your belly button and breast bone.


Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.

If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.

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