Inverted Row
SquatbilateralIntermediate
Equipment Needed
Barbell, Squat Rack
Target Muscle Group
Back
Primary Goal
Resistance
Measurable KPI
Weight (Higher is Better)
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Instructions & Biomechanical Cues
1. Set up a barbell on a squat rack or use a suspension trainer at waist height. Lie on your back underneath the bar, reaching up to grab it with an overhand grip, slightly wider than shoulder-width. 2. Keep your body straight from head to heels, engaging your core and glutes. 3. Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together, keeping your body in a straight line. 4. Pause briefly at the top of the movement, then lower yourself back to the starting position in a controlled manner. 5. Repeat for the desired number of repetitions, focusing on maintaining good form and a steady pace throughout.",
