What is Wide Inverted Row?
The Wide Inverted Row is a horizontal pull performed under a low bar using a wide overhand grip. It primarily targets the latissimus dorsi, mid-back and biceps. Difficulty: Easy — suitable for beginners who can maintain full-body tension and scapular control.
How to Do Wide Inverted Row
- Set up under bar: Position yourself under a low bar with a pronated grip wider than shoulder width; extend arms and form a straight line from head to heels.
- Brace your body: Squeeze glutes, engage core, and depress shoulders so your body stays rigid and hips don’t sag throughout the set.
- Retract scapula first: Start each rep by pulling your shoulder blades together to initiate movement, activating the mid-back before bending the elbows.
- Pull to chest: Pull your chest toward the bar, keeping elbows out and mid-back engaged; pause briefly and squeeze at the top of the movement.
- Lower with control: Slowly extend your arms while maintaining scapular control and core tension, returning to the fully extended start position before the next rep.
Muscle Groups
Biceps, Latissimus, Back
Description
Take a pronated (overhand) grip, hands wider than shoulder width apart, position yourself underneath the bar. Start with your arms full extended, shoulders depressed (down, away from your ears). Squeeze your glutes and brace your core, your body should form a straight line head to heels. Maintain this position throughout.Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull the bar to your chest.
Squeeze at the top, mid back engaged, lower to the start. Repeat for repetitions.
Be sure to initiate each rep with your scapula and not your arms, and maintain total body tension.
Movement Group
Pull
Required Equipment
Low Pull-Up Bar
Frequently Asked Questions
What are the benefits of the Wide Inverted Row?
The Wide Inverted Row builds horizontal pulling strength, increases lat and mid-back development, and strengthens the biceps. It improves scapular control and posture, and requires minimal equipment, making it beginner-friendly for pulling mechanics.
What are common mistakes when doing Wide Inverted Rows?
Common mistakes include initiating with the arms instead of scapula, shrugging shoulders, letting hips sag, flaring the ribs, and using too wide a grip that causes shoulder discomfort. Focus on scapular retraction and a rigid body line.
How can I progress or regress the Wide Inverted Row?
To regress, raise the bar or bend the knees for a more vertical angle, or use a resistance band for assistance. To progress, lower the bar, elevate your feet, add weight, or slow the eccentric phase for increased difficulty.