What is Inverted row hold?

The inverted row hold is a hard isometric calisthenics move that targets the core. Hanging from a pull-up bar, lift legs perpendicular and hold a straight back, requiring scapular control, midline stability and upper-back engagement for balance and posture.

How to Do Inverted row hold

  1. Set up: Position a low bar at waist height and lie underneath with heels on the floor; ensure the bar is secure and clear the area.
  2. Grip the bar: Grab the bar with an overhand grip slightly wider than shoulder-width, pulling shoulders down and back to preload the lats safely.
  3. Engage core: Brace your abs, posteriorly tilt the pelvis and lock a straight spine before lifting legs to protect the lower back.
  4. Lift to vertical: Using core and scapular strength, raise legs until they are perpendicular to the ground; keep knees straight and avoid lower-back arching.
  5. Hold and breathe: Hold the inverted position with controlled breathing: inhale to stabilize, exhale slowly and maintain even tension without shrugging the shoulders.
  6. Lower with control: Slowly lower legs back to the start while keeping core tension and scapular stability; stop if you feel pain and reassess form.

Muscle Groups

Core

Description

Hang from a pull-up bar and lift your legs straight up until they are perpendicular to the ground. Keep your core tight, back straight, and hold this inverted position with control.

Movement Group

Core

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the inverted row hold?

The inverted row hold builds core endurance, scapular control and upper-back strength while improving posture and midline stability. It also challenges hamstrings and glutes as stabilizers and transfers to better pull-up and calisthenics performance.

What are common mistakes when doing inverted row holds?

Common mistakes include arching the lower back, letting shoulders shrug forward, bending the knees, using momentum, or holding the breath. These errors reduce core engagement and raise injury risk; prioritize a straight spine, scapular retraction and controlled breathing.

How can I progress or modify the inverted row hold?

To progress, increase hold time, elevate feet, or try single-leg and L-sit variations. To regress, bend the knees, raise the bar for a higher angle, or practice scapular pulls and hollow holds to build prerequisite strength.