Also known as: inverted row, bodyweight row, australian pull-up, wide body row, wide bodyweight row

What is Wide Inverted Row?

The Wide Inverted Row is a horizontal pulling exercise performed under a low bar with a wide pronated grip. It primarily targets the lats, mid-back, and biceps. Difficulty: easy — maintain a straight body line and initiate each rep with scapular retraction.

How to Do Wide Inverted Row

  1. Set up under bar: Grip a low bar with a pronated hand position wider than shoulder width, hang with arms extended and shoulders depressed, body in a straight line.
  2. Brace core and glutes: Squeeze your glutes and drive your heels, brace the core to keep a rigid plank position from head to heels throughout each repetition.
  3. Retract shoulder blades: Begin each rep by retracting the scapula, pulling shoulder blades together to engage the mid-back before any elbow flexion.
  4. Pull to chest: Pull your chest toward the bar leading with elbows, squeeze the mid-back at the top and avoid shrugging the shoulders.
  5. Lower with control: Lower with control until arms fully extend, maintain scapular depression and full-body tension to protect the shoulders and spine.

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
Equipment: Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Wide Inverted Row?

The Wide Inverted Row strengthens the lats, mid-back, and biceps while improving scapular control and posture. It's low-impact, scalable for beginners, and transfers to better horizontal pulling strength and shoulder stability.

What are common mistakes when doing Wide Inverted Rows?

Common errors include initiating the pull with the arms instead of scapula, letting hips sag, flaring elbows excessively, using momentum, or partial range. Focus on scapular retraction, full-body tension, and controlled tempo to fix these.

How can I progress or regress the Wide Inverted Row?

To regress, raise the bar or bend the knees to reduce load, or perform inverted rows on a higher bar. To progress, lower bar height, elevate feet, add weight, or transition to pull-ups or ring rows for increased difficulty.