Inverted Row

These notes combine advice from 8 reviewed passages across 4 workouts.

Overview

The inverted row is a feet-supported upward pull performed beneath a bar or on rings. In the horizontal version, the body stays parallel to the floor while the chest is pulled toward the support.

Setup and two-arm technique

For an inverted ring row, set the rings slightly above knee height and adjust them as needed. Pull upward toward chest level.

For the demonstrated two-arm Australian pull-up variation, extend the legs forward and keep the hands straight without rotating them. Begin pulling to chest level. Once the repetitions are underway, bring the feet together and continue.

Grip orientation depends on the chosen variation. One ring-row setup allowed the hands to remain sideways, while another Australian pull-up variation used straight hands. Ring Cross is a separate movement with a different turned orientation.

Programming and progression

The ring version can be used early in a session as an upward-pulling warm-up.

For a light pull-up-development drill near the end of a workout, keep the learner parallel to the floor and provide slight support from the back while they pull upward.