Inverted Wall Row

How to do it

To perform an inverted wall row, you can use a sturdy table or a similar horizontal surface. Position yourself beneath the table, grasp the edge with your hands, and pull your body upward while keeping your body in a straight line from head to heels. To increase stability, place heavy objects such as bottles, books, or boxes on top of the table to prevent it from tipping.

1. 1Initiate each pull by drawing your shoulder blades back and down so you feel your middle back engage before your arms
2. 2Keep your core braced and back flat, feeling tension travel through your lats as you drive your elbows toward your hips
3. 3The row should feel smooth with the weight staying close to your torso, not swinging away

Common mistakes

• ×Avoid jerking the weight or using momentum, if you feel the weight snapping up, slow down
• ×Don't round your spine or let your shoulders roll forward; maintain a proud chest
• ×Don't let your biceps take over completely; focus on your back doing the work

Muscles worked

The inverted wall row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.

• LatsPrimary
• Mid TrapsPrimary
• BicepsSupport
• ForearmsSupport
• Rear DeltsSupport
• Upper TrapsMinor
• Lower TrapsMinor
• Upper AbsMinor