The inverted row is one of the best pulling exercises out there. It's a close second only to the pull up, which is the king of exercises. In my humble opinion, these two exercises are a must for building a foundation that will allow you to make long-term gains.
The inverted row is an exercise driven mainly by the lats, traps, and rear delts. This is why it's such a great exercise for developing pulling weight skills and exercises. When you do an inverted row, keep in mind:
- You will want to avoid looking at the bar or between your hands. Instead, fix your eyes on a point directly over your head so that your neck stays neutral instead of rounded. If you do this, you'll avoid "pigeoning" your head back and forth.
- Squeeze your glutes, brace your core, and fight for a straight body line. Avoid the temptation to cheat by altering your body line to make the exercise easier.
You can start this movement from an almost standing position if you like. There is absolutely no shame in that. As we develop our muscles, we can increase the incline of our body. Focus on progressing to a point where you are pulling almost completely horizontally.
Bless you!