Inverted Row - Wide

Same as above but with a wide grip. This makes it harder and targets the upper back/rear delts more.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

upper back / rhomboids

What you need and how to position yourself before starting.

body weightbarbell

Bilateral

Hanging

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a sturdy bar or suspension trainer that is set at waist height.
- Lie underneath the bar with your body straight and your feet flat on the ground.
Step 2Grab the Bar
- Reach up and grab the bar with a wide overhand grip, hands positioned wider than shoulder-width.
- Your arms should be fully extended, and your body should form a straight line from head to heels.
Step 3Position Your Body
- Engage your core and squeeze your glutes to maintain a straight body line.
- Keep your shoulder blades retracted and your chest up as you prepare to pull.
Step 4Pull Your Body Up
- Pull your chest towards the bar by bending your elbows and driving them down and back.
- Focus on using your back muscles to lift your body, keeping your elbows wide.
Step 5Lower Your Body
- Slowly lower your body back to the starting position with your arms fully extended.
- Maintain control as you descend, ensuring your body remains straight.
Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form throughout each rep.
- Focus on controlled movements rather than speed to maximize effectiveness.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and sit up.
- Take a moment to stretch and recover before moving on to your next exercise.