At first glance, the chest-supported incline row doesn’t seem like much: you’re using a pair of dumbbells to train your back. But if you look at the movement more closely, you realize how different it is from most rowing exercises.

The most notable advantage of the chest-supported row is that you don’t have to worry about keeping your torso stable. Supporting your torso on a bench prevents any stress on your lower back and allows you to direct your focus to the act of pulling the weight.

Having your torso on a bench is also great for preventing the use of momentum, which often comes during back exercises. Instead of swinging back and forth, your torso is stationary, and your back and biceps have to work extra hard on every repetition.

How to do a Chest Supported Incline Row with Dumbbells 

1. Set an adjustable gym bench at an incline of around 30 to 35 degrees.
2. With a dumbbell in each hand, carefully lie on the bench with your chest facing it.
3. Position your chest against the top of the back support and the balls of your feet against the floor. Be careful of the bench sliding forward as you position yourself on it.
4. With your body supported on the bench, straighten your arms and position them at your sides.
5. Engage your abs, squeeze your glutes, and bring your shoulders back.
6. Take a breath and row both dumbbells simultaneously until your elbows are at torso level.
7. Hold the top position for a moment and release the dumbbells slowly, exhaling on the way down.
8. Take another breath and repeat.
9. Once finished, get off the bench with the dumbbells in your hands or drop them on the floor first.

What muscles does the chest-supported incline row activate?

The primary muscle group that works during the chest-supported incline row is the latissimus dorsi, the largest muscle in the upper body. Our lats originate from the lower back and insert into the humerus (upper arm bone). Their main functions relate to arm motions: adduction, extension, and rotation (1). Pulling movements like the chest-supported row force our lats to work hard in lifting the weight to torso level.

The second pair of muscles that work hard during a chest-supported row are the biceps, which cover the upper arms’ front side. The muscle’s primary function is elbow flexion, which occurs when pulling the dumbbells (2). 

Our trapezius, rhomboids, rear deltoids, infraspinatus, and erector spinae also contribute, mainly in keeping our shoulder blades back. The glutes, rectus abdominis, transverse abdominis, and obliques also assist during the motion. These muscles play an essential role in keeping our body rigid by flexing isometrically.

Proper Alignment while doing a Chest-Supported Incline Row with Dumbbells

Many people struggle to assume the correct position because they don’t know how to align themselves correctly. The goal here is to straighten your body as much as possible. Your shoulders, hips, knees, and ankles should be in a straight line. You will have to bend your knees if you’re a particularly tall lifter. But everyone else should strive for a straight body.

Aside from that, you should also make sure to keep your shoulders back throughout each set. Doing so will keep your shoulders in a safe position and allow you to engage your back muscles better. 

The third thing to keep in mind is your arm position. Some trainees misalign their arms by shrugging their shoulders or flaring their elbows. In doing so, the dumbbells travel to the sides, which shifts the emphasis to the shoulders and biceps. Instead, you should keep your elbows close to your body and shoulder blades down and back. The position will make it easier for you to engage your lats better, forcing them to do all the work. 

Variations and Modifications of the Chest-Supported Incline Row with Dumbbells

1. Chest-Supported Incline Row With a Pause

The most straightforward variation of the chest-supported row is the one with a pause at the top position. Instead of lifting the dumbbells and allowing them to drop immediately, you hold the contraction for two to three seconds. Doing so is beneficial for improving mind-muscle connection and hopefully building more muscle mass.

2. Single-Arm Chest-Supported Incline Row

The single-arm chest-supported row is a good variation that allows you to focus on one side at a time. The movement is particularly beneficial for trainees who struggle to activate their back. Training with one dumbbell at a time is also suitable for improving core stability because your midsection has to work extra hard to keep you stable.

3. Chest-Supported Incline Row With a Slow Negative

Doing incline rows with a slow negative is also great. Lift the dumbbells, hold for a moment, then gradually lower the weights over three to four seconds. The variation improves the mind-muscle connection and forces all involved muscles to work extra hard.

Mistakes to Avoid

The most common mistake with the chest-supported incline row is using too much weight. Supporting your torso on a bench prevents you from using momentum, and you cannot lift as much weight. So, start with a pair of light dumbbells to learn the exercise and increase the resistance gradually.

Another mistake related to the incline row is pulling the dumbbells too high. Trainees flare their elbows to their sides and shrug their shoulders, emphasizing the shoulders and biceps. Keep tension on your lats by having your elbows to your sides and row the dumbbells to your hips.

The third mistake to avoid is lifting your chest off the bench and hyperextending your lower back. Trainees often make this mistake when using too much weight to compensate and complete each repetition. But doing so puts stress on the lower back, and that could lead to an injury. Avoid the mistake by keeping your chest in contact with the bench throughout each set.

Similar Exercises to the chest-Supported Incline Row with Dumbbells

Renegade Row

The renegade row is an effective full-body exercise that strengthens your core and works your back. The goal is to get into a push-up position with a dumbbell in each hand (preferably, a hexagonal one). You then row one dumbbell at a time while supporting your upper body on your other arm.

T Bar Row

The T bar row is another effective exercise that trains your entire back. You need a landmine attachment to anchor the barbell to the floor. Alternatively, you can use a T bar row machine if your gym has one. You then have to bend forward, grab the barbell, and begin pulling it to your chest. The exercise is excellent for strengthening your abs, training your erector spinae, and working your upper back.

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Meadows rows are an effective unilateral landmine exercise that strengthens the back. The movement is named after the late John Meadows, who played a massive role in popularizing it among bodybuilders. 

The Meadows row is slightly unorthodox because you have to anchor one end of the barbell inside a landmine attachment, go to the opposite side, and have your feet perpendicular to the barbell. Instead of grabbing the bar itself, you must hold onto the barbell sleeve––the thicker part where weight plates go. Meadows rows are designed to develop your upper back, beneficial for good posture and spinal alignment.

A notable benefit of Meadows rows is the fantastic overloading potential. The movement works as an accessory for back development, but you can add a respectable amount of weight to the bar and cause significant overload.

Another benefit of the movement is that it strengthens your grip well because you must hold onto the barbell sleeve, which is thicker and more challenging to support.

Meadows rows work well in almost any workout plan. You can perform the exercise with a lighter weight for more repetitions or use a heavier load and do fewer reps. We recommend including Meadows rows near the middle of your training and using a moderately-heavy load for at least ten reps per side on each set.

Level of Exercise: Intermediate

How to do a Barbell Meadows Row

1. Set a standard barbell on a landmine attachment or place one end of the bar at a wall angle to serve as an anchor point.
2. Load the opposite side of the barbell with at most 15 lbs.
3. Stand perpendicular to the loaded side of the bar (one side facing it).
4. Assume a staggered stance, bend forward, and grab the barbell sleeve with the hand closer to the bar.
5. Raise your torso enough for the loaded side of the barbell to lift an inch or two off the floor while your arm is straight.
6. Bring your shoulders back, take a breath, and pull the bar up and close to your side, squeezing your lat. Pull the weight until your elbow is at a 90-degree angle and the barbell sleeve is at torso level.
7. Hold the top position for a moment and extend your arm slowly, exhaling on the way down. Don’t protract your shoulder (roll it forward) as you reach the bottom of each rep.
8. Take another breath and repeat.

Once finished training one side, rotate your body 180 degrees, grab the barbell sleeve with your opposite hand, and perform the same number of slow and controlled repetitions.

What muscles does the Meadows row activate?

The primary muscle group that works during Meadows rows is the latissimus dorsi (lats)––the largest and most powerful muscle in the upper body. Our lats cover a large percentage of the middle and upper back and contribute to numerous arm motions (1). The muscle group produces a lot of force for us to row the weight up.

Our biceps are the second major muscle group with an active role during Meadows rows. The muscle covers the front side of our upper arms, and its primary function is elbow flexion (bending the arm) (2). Along with the lats, our biceps produce the necessary force to create elbow flexion, allowing us to row the barbell. Similarly, the brachialis, which lies underneath the biceps, assists in elbow flexion (3). 

The trapezius (traps) is another muscle with a significant role during Meadows rows. Our traps make up the bulk of the mid and upper back and contribute to shoulder health, scapular stability, and neck extension (4). In addition, the muscle group promotes torso stability during Meadows rows, allowing us to perform the movement safely and effectively.

Other upper back muscles, including the rear deltoids, rhomboids, infraspinatus, and erector spinae, also work during the movement. Their primary functions relate to torso stability and scapular retraction. Similarly, our midsection musculature flexes isometrically to keep us stable as we row.

Tips on Proper Form when Preforming the Meadows Row

Tip 1

Picking the appropriate load and training with a full range of motion. The weight you choose should allow you to perform at least ten smooth and controlled reps. In addition, you should be able to extend your arms fully and row the weight to the top position in one fluid motion. 

Tip 2

Assume a staggered stance by bringing one foot forward and the other slightly back. Doing so creates a larger base, allowing you to maintain balance and row more weight with proper form.

Tip 3

Maintaining tightness in your abs as you do repetitions. The abs shorten the distance between the pelvis and ribcage when engaged, creating a natural spine curve. Keeping these muscles tense allows you to maintain a neutral spine and prevent excessive arching that can cause unnecessary stress.

Tip 4

Consider using a false grip––not wrapping your thumb around the barbell sleeve. Doing so might be beneficial for activating your back muscles more effectively instead of having your biceps do all the work.

Tip 5

Perform each repetition slowly and with good control. Avoid using momentum because that robs your muscles of tension, making each repetition less effective, even if you’re using more weight.

Variations and Modifications of the Meadows Row

1. Single-Arm Landmine Rows

Single-arm landmine rows are similar to Meadows rows because you use the same configuration. But, instead of standing perpendicular to the barbell and grabbing the sleeve, you’re parallel and holding the bar itself (the thinner area) right underneath the sleeve. The exercise resembles dumbbell rows and offers similar benefits and identical muscle activation to Meadows rows.

2. Pause Meadows Rows

Pause Meadows rows are a beneficial variation you can perform to clean up your technique and improve muscle activation. Doing so is helpful for people who struggle to activate their back muscles and overwork their biceps instead. Set yourself up for the movement, row, and hold the top position for two to three seconds before releasing.

3. Tempo Meadows Rows

Like pause Meadows rows, the tempo variation works well for people looking to improve their training form and activate their back muscles better. As with any tempo variation of an exercise, the objective is to lift and lower the weight slightly longer and include a slight pause at the top. Doing so forces you to use a load you can control and prevents you from jerking the weight and using momentum.

Mistakes to Avoid

Using too Much Weight

The most common variation with most rowing exercises is using too much weight. Trainees often overestimate the amount of weight they can lift with proper technique, leading to poor form, a shorter range of motion, and the use of momentum. While lifting more weight might make you feel better, it often comes at the expense of poor training results. Instead, you should pick a weight you can handle for at least ten smooth and controlled repetitions. Lifting lighter weight with better technique promotes muscle activation and brings much better results in the long run.

Protracting Your Shoulder Blades

The second common error with the Meadows row is protracting your shoulder blades as you extend your arms on the way down. As the weight moves down and your elbow extends, your shoulder rolls forward, causing upper back roundness. Doing so isn’t necessarily fatal, but it makes your sets less efficient, forcing you to use more energy because you must retract your shoulder before each new repetition. A much better approach is to bring your shoulders back, keep your abs engaged, and maintain that position as you bend and extend your elbows.

Using Large Plates

Stronger people are more likely to load larger plates on the barbell because that’s more efficient. Why put four 10-lb plates when you can put a single 35 or 45-lb one? The problem with larger plates during Meadows rows is they get in the way and can shorten your range of motion. As a result, you won’t be able to squeeze your back muscles as effectively near the top position. A much better but more annoying approach is to load smaller plates––as small as 10 lbs. That way, you can still load the barbell and overload your muscles, but the smaller plates won’t get in your way.

Similar Exercises to the Meadows Row

Dumbbell Row

Dumbbell rows are a fantastic accessory exercise that strengthens the same muscles as Meadows rows. When done correctly, the single-arm dumbbell row emphasizes your lats and works the trapezius, rhomboids, infraspinatus, rear deltoids, erector spinae, biceps, and brachialis. Like Meadows rows, you train one side at a time through a similar range of motion. You’re also using many of the same cues (e.g., abs tight, shoulders retracted, neck neutral, etc.).

T Bar Row

T bar rows are another accessory back exercise that overloads and develops your upper body musculature. One option is to perform the movement on a T bar station. Alternatively, you can anchor a barbell with a landmine attachment and use a V bar attachment to hold the bar and keep it between your legs as you row. The range of motion is similar to that of Meadows rows, and you’re training the same muscle groups.

Renegade Row

Renegade rows are more of a functional exercise that trains your back and biceps while improving your core strength. The objective is to assume a push-up position with a hexagonal dumbbell in each hand, and you must tilt slightly to one side and row the opposite dumbbell repeatedly. Renegade rows offer a similar range of motion to Meadows rows and train many of the same muscle groups.

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Pendlay rows are a popular and highly effective exercise that strengthens your back, midsection, shoulders, biceps, and grip. 

Named after American weightlifting coach Glenn Pendlay, the row variation is one where you use a barbell. But, instead of bending forward and keeping the weight in the air until you’re done, you set it on the floor between repetitions. Doing so is beneficial for minimizing the stress on your lower back and reducing the risk of using momentum to row the weight. 

A notable benefit of the Pendlay row is the excellent overload it causes. Like barbell rows, you can work up to respectable loads that promote mechanical tension, driving your back and biceps to grow (1). 

Another advantage of Pendlay rows is that it helps improve your lifting form and get more out of your training. Unlike bent-over rows, the Pendlay variation forces you to lift the barbell in one smooth pull and prevents you from moving your torso up and down to generate momentum.

The third notable benefit of Pendlay rows is that the movement makes you highly functional and athletic. Rowing a barbell strengthens a range of major muscle groups in your body, builds whole-body strength, and improves your stability. As a result, everyday activities become easier, and your athletic performance improves.

Pendlay rows are excellent for everyone interested in building up their back and developing pulling strength that’s beneficial for other activities, like the pull-up and deadlift. The only people who should avoid Pendlay rows are those struggling with lower back pain that flares up from such movements.

We recommend including Pendlay rows early in your training and picking a weight that allows you to perform at least six to eight smooth repetitions. Beginners might even shoot for ten reps per set to ensure proper technique.

Level of Exercise: Beginner/Intermediate

How to do a Pendlay Row

1. Load the barbell and position it on the floor and in front of you. 
2. Stand in front of the bar with your feet in a comfortable stance and toes pointing slightly out.
3. Lean forward and bend your knees enough to grab the bar with a double overhand grip without moving or lifting it. 
4. Bring your shoulders back as much as possible to straighten your back. Your shoulders should be slightly in front of the barbell and higher than your hips. The starting position resembles conventional deadlifts, with the only difference being the small distance between your shins and the bar.
5. Take a breath and row the barbell to your chest smoothly.
6. Touch your torso with the bar, holding the top position for a moment, and release.
7. Lower the barbell slowly and rest it on the floor as you exhale.
8. Take another breath and row the barbell from a dead stop, pausing at the top.
9. Repeat until you’re done. 

What muscles does the barbell Pendlay row activate?

Pendlay rows are excellent for the entire back. The primary muscle group involved in the exercise is the latissimus dorsi––the largest muscle in the upper body. 

Our lats cover a significant percentage of the back and contribute to numerous arm motions since they insert into the humerus (upper arm bone) (2). The muscle group produces force for us to row the barbell and continues to work as we lower the weight to the floor (3).

The trapezius, rhomboids, infraspinatus, and erector spinae also work during Pendlay rows. Each of these muscles promotes torso stability and helps us retract our shoulder blades and keep them in position as we row the weight. These muscles also play an active role in assisting the lats with pulling. 

Our rear deltoids (a portion of the shoulder muscles) are also active during Pendlay rows. Your elbows are more tucked in, and you’re rowing the bar to your mid-stomach during bent-over rows. In contrast, a Pendlay row forces you to keep your elbows more flared and pull the barbell to the lower chest, leading to better activation in the upper back.

The biceps and brachialis also play a crucial role during Pendlay rows. Both muscles cover the front upper portion of our arms and produce elbow flexion (bending of the arms), which occurs as we pull the barbell (4, 5). Similarly, the brachioradialis, a muscle that covers the top of our forearms, assists with elbow flexion (6). 

Aside from the muscles with an active role, the entire midsection musculature contributes during Pendlay rows. The abs, transverse abdominis, obliques, and other muscles flex isometrically to support the torso, allowing us to remain stable as we row.

Pendlay Row Vs. Barbell Row

Pendlay and barbell rows are similar, as both exercises train the same muscles. Both movements have similar overloading potentials, require the same equipment, and have identical ranges of motion. 

The significant difference is that you set the barbell on the floor between reps during Pendlay rows but keep it in the air during bent-over rows. Pendlay rows are less demanding on your lower back, and you’re less likely to stop a set early due to fatigue. In contrast, bent-over rows tend to be more demanding because the bar has to stay several inches off the floor between reps, making you work extra hard.

Another difference between the two exercises is that you’re more likely to use momentum, jerk the weight, and shorten the range of motion during a bent-over row. For instance, you would lower the barbell and lean your torso forward, pull, and raise your torso, making the exercise easier. 

Cheating is also possible during Pendlay rows, but you’re less likely to do so because the exercise forces you to assume the correct position as you set the bar on the floor between reps.

The third difference is the path the barbell travels relative to your torso. Your elbows are more tucked in during traditional rows, causing the barbell to travel to your mid-stomach. In contrast, Pendlay rows require a more significant elbow flare, causing the bar to travel to chest level as you pull.

 The subtle difference between the two activities influences muscle activation, allowing Pendlay rows to emphasize your rear deltoids and trapezius slightly better.

Despite the differences, Pendlay and bent-over rows are similar in many ways, and either would deliver excellent results, so long as you pick the correct load, use proper form, and listen to your body. Traditional rows might not be helpful for people with lower back issues, whereas Pendlay rows could be challenging to do for people with tight hamstrings or hips.

Variations and Modifications of the Pendlay Row

1. Bent-Over Barbell Rows

Bent-over barbell rows are the most popular variation of Pendlay rows. The primary difference is that you must keep the barbell in the air between repetitions and set it on the floor after completing all reps. Doing the movement that way is more demanding for the lower back and might not be suitable for people struggling with pain in the area.

2. Elevated Pendlay Rows

Elevated Pendlay rows are a variation where you place the barbell on blocks or inside a rack to raise it several inches off the floor. Doing so is beneficial because it allows people with limited mobility to perform the exercise. You can also use more weight because the range of motion is shorter.

3. Deficit Pendlay Rows

Similar to a deficit deadlift, the objective is to elevate your feet by stepping on a weight plate or something similar. Doing so increases the movement’s range of motion, allowing you to stretch all involved muscles more effectively. 

Remember that deficit Pendlay rows require excellent mobility, hamstring flexibility, and body awareness. Consider having a friend watch as you do the movement or film some of your sets to see how you look from the side.

4. Touch-And-Go Pendlay Rows

The touch-and-go Pendlay row is a fun variation that lets you get dynamic, lift heavy weights, and perform more repetitions. Instead of setting the bar on the floor between reps and pulling from a dead stop, you lower the weight, tap the floor, and pull it again. 

The variation works well for using more weight and promoting overload, but you must be careful not to use too much momentum or let your back round during a set.

Mistakes to Avoid

Lifting too Much Weight

The most common mistake people make with Pendlay rows is lifting too much weight. Doing so forces you to use compensatory tactics, such as jerking the weight and shortening the range of motion. Any such ‘adjustment’ makes the exercise less effective and beneficial. Plus, using weights you cannot control puts you at a higher risk of injury. 

You should start learning the exercise with a weight that allows you to perform at least ten smooth repetitions with a full range of motion. Grab the bar, brace your body, and pull the weight to your upper stomach in one fluid motion. Anything heavier would lead you to develop a poor motor pattern and get less out of the movement in the long run.

Using Momentum

The second common error with Pendlay rows is using too much momentum when pulling the barbell. Pendlay rows are more dynamic than bent-over rows because you must pull the weight from a dead stop. But, it doesn’t mean you should row with as much force as possible off the floor. Doing so might allow you to train with more weight, but it increases the risk of taking tension away from the correct muscles and forcing your biceps to do most of the work.

Another subtle way people use momentum during the activity is by changing their hip angle. Trainees would start with the bar on the floor, torso nearly parallel to the floor, and pull. 

Their hips extend as the weight travels up, causing their torso to become somewhat upright, making it easier to row. Avoid the error by picking a load you can row smoothly and without having to extend your hips. Your torso should remain in the same position from start to finish.

Rounding Your Back

The third error with Pendlay rows is allowing your lower back to round. Trainees often lose their neutral spine position due to tight hamstrings that pull the pelvis down as they lean forward to grab the barbell. Stretching your hamstrings and working on hip mobility can help you assume the correct position for safe and effective rows.

Similar Exercises to the Pendlay row

Renegade Row

Renegade rows are a functional exercise that strengthens your glutes, midsection, shoulders, arms, and upper back. The objective is to assume a standard push-up position while supporting yourself on a pair of hexagonal dumbbells. 

Once in place, you must tilt slightly to one side and row the opposite dumbbell. Like other rowing movements, the variation strengthens your lats and biceps, along with stabilizing muscles, such as the abs, obliques, and erector spinae.

T Bar Row

T-bar rows are a movement you perform on a T-bar machine. Alternatively, you can anchor one end of a barbell with a landmine attachment, load the other end, place a V handle underneath the bar, close to the sleeve, and row. 

Both movement variations are fantastic and similar to Pendlay rows because of their identical range of motion and overloading capacity. T-bar rows are slightly more similar to bent-over rows because you’re not setting the weight on the floor between reps but must keep it in the air until you finish the set.

Bent Over Row (Dumbbell)

Bent-over dumbbell rows are a fantastic but less common exercise for strengthening your back. Dumbbells are beneficial because you can train through a slightly longer range of motion, overload your muscles effectively, and force both sides of your body to work independently. A notable advantage is that dumbbells reduce the risk of side-to-side muscle imbalances and can lead to better muscle activation. 

Like a bent-over barbell row, the objective is to grab the weight, lean forward, and row. You can also perform the movement in a Pendlay style by setting the dumbbells on the floor between repetitions.

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Shoulder training is undoubtedly popular among gym-goers. Lateral raises, overhead presses, and upright rows are some of the most popular movements today. But despite the shoulder’s overall importance and appeal, many people skip training the posterior shoulder head.

The bent over fly is a great movement that targets the rear deltoid and contributes to balanced shoulder development. Doing so is beneficial for overall shoulder functionality, strength, and upper back appearance. The best part is that the bent-over reverse fly works great with lightweight and forces you to use good technique and a full range of motion to feel the correct muscles working.

How to do a Bent Over Fly 

1. Grab a pair of light dumbbells and stand tall. Start with 60 to 70 percent of the weight you use for lateral raises.
2. Hinge at the hips to bend forward while keeping your back in a neutral position. Lower your torso until it’s almost parallel to the floor.
3. Have your arms hang down with your palms facing in. Your elbows should be directly underneath your shoulders. 
4. Bring your shoulders back, engage your abs, and take a breath.
5. In one fluid motion, raise both dumbbells to the sides and up, using your rear deltoids as you do. Consciously try to activate your shoulders, forcing them to do all the work.
6. Raise both dumbbells until your elbows and wrists are at torso level.
7. Hold the top position for a moment, feeling your rear deltoids working.
8. Release both dumbbells to the starting position slowly, exhaling on the way down.

What muscles does the bent over fly activate?

The bent over fly is technically an isolation exercise because it works around a single shoulder joint. Despite that, the movement trains more than one muscle group. 

Most notably, the reverse fly train the rear deltoids, which produce some of the force needed to raise your arms to the sides and back (1). Aside from that, the bent-over fly also trains some upper back muscles, such as the rhomboids and infraspinatus. Our rhomboids are important for arm movement and contribute to shoulder stability. The infraspinatus belongs to the rotator cuff muscle group and plays a vital role in shoulder extension (2).

EMG data also shows that the reverse fly engages our middle deltoids to some degree (1, 3). But to achieve optimal shoulder development, you should include specific work for the middle deltoid, such as lateral raises.

Tips on the Bent Over Fly 

The number one tip for a successful reverse fly is to use a light enough weight so that you can do each repetition smoothly and with good control. The goal is to move your arms through a full range of motion, feel the correct muscles working, and avoid using momentum to complete any repetitions. If you do lateral raises with 10-kilo dumbbells, use 6-kilo ones for the bent over fly.

To limit upper back growth and instead focus on the rear deltoid better, you should also think about moving the shoulder joint instead of retracting and protracting your shoulder blades. This subtle nuance in technique can lead to significantly better rear deltoid activity and growth.

The final tip is to make your torso as parallel to the floor as possible. Doing so will allow you to engage your rear deltoids better. Doing the movement with a more upright torso will emphasize the other back muscles. If you can’t hinge to the optimal torso position, consider doing the exercise from a seated position.

Variations and Modifications of the Bent Over Fly

1. Cable Reverse Fly

To do a cable reverse fly, go to a cable station and add a handle attachment at the top or bottom. You can do a cable reverse fly standing by having your arms move horizontally or bend over and perform the exercise like you would with dumbbells.

2. Bent-Over Pause Fly

If you struggle to engage your rear deltoids, a pause variation could be beneficial. The goal here is to do a reverse fly as you usually would. But, as you reach the top position, hold it for two to three seconds, squeezing your rear deltoids as you do.

3. Incline Bench Reverse Fly

Set a gym bench at a 30-degree incline and lie on it face down. Do the reverse fly as you normally would. The incline bench reverse fly variation is beneficial for reinforcing proper technique and avoiding the use of momentum.

Mistakes to Avoid

The first and most common mistake to avoid when doing a bent-over fly is using too much weight. If the weight is too heavy, your upper back muscles will take over, making the exercise ineffective. Our rear deltoids are small muscles that can’t produce tremendous force. Plus, lifting too much weight often leads to the use of momentum, which further takes the tension away from your rear deltoids.

Another mistake to avoid when doing a bent over fly is rounding your lower back as you stay in position. Keeping yourself bent forward can be challenging, but you need to keep your back in a neutral position. Otherwise, you will place unnecessary stress on your lower back.

You should also pay careful attention to how you do each repetition. A common mistake resulting in lesser rear delt activity is protracting and retracting your shoulders on every repetition. Remember to keep your shoulder blades steady and only move your arms to the sides and down.

Similar Exercises to the Bent Over Fly 

Face Pull

Face pulls are one of the simplest and most effective exercises for training your rear deltoids. Like the bent over fly, the goal is to train with a lightweight that allows full range of motion and smooth execution. In doing so, your rear deltoids do most of the work. You can do face pulls with a simple resistance band or on a cable machine.

Wide Grip Row (Dumbbell) 

The wide grip dumbbell row is a variation where you pull the weight with a flared elbow. In doing so, you shift the emphasis to your rear deltoids while also working your lats, biceps, forearms, rhomboids, and infraspinatus. Doing dumbbell rows with a wide grip makes for a similar exercise to the bent over fly, with the primary difference being the amount of weight you can use. Dumbbell rows allow you to emphasize your rear delts with slightly more weight.

Rear Delt Reverse Fly (Machine) 

Doing the reverse delt fly on a machine is great because you can focus on optimal muscle activation without balancing the weight. The machine reverse fly is an excellent movement for beginners and those struggling to activate their rear delts with most other exercises.

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One of the most valuable skills every trainee needs to learn is scapular retraction – the act of bringing your shoulders back and chest out. Doing so improves lat engagement, keeps your shoulders safe, and allows you to maintain a natural lumbar curve (1, 2).

Scapular retraction seems simple enough, and most people think they know how to do it. But pulling this position off effectively requires good stability and proper back engagement. Scapular pull-ups are a fantastic exercise for teaching you shoulder retraction because that is all you have to do. With each repetition, you reinforce the movement pattern and learn how to bring your scapulae in a good position for pushing and pulling exercises.

How to do Scapular Pull Ups 

1. Grab a pull-up bar with an even overhand grip. Begin with a shoulder-width grip as you do the exercise for the first time.
2. Engage your abs and bend your knees to start hanging from the pull-up bar.
3. As you hang from the bar, keep your abs and glutes engaged to remain still and not swing back and forth.
4. Take a breath and initiate the scapular pull-up by bringing your shoulders back and down. Keep your arms straight. Doing so will elevate your body slightly.
5. You can think of a mental cue such as bending the pull-up bar with your hands, allowing you to engage your back better and produce more force.
6. Hold the retracted position for a second or two, making sure to feel your back muscles working.
7. Relax your body and allow your shoulders to move forward and up. Exhale.

What muscles do scapular pull ups activate?

The scapulae, also known as shoulder blades, are two winged bones that move up and down the back, gliding on the ribcage. The scapulae attach the arms to the torso via the shoulder joint, which allows us to move our arms in many ways (3).

Three primary muscles control scapular retraction: the latissimus dorsi, rhomboids, and trapezius (3). Scapular pull-ups primarily train these muscles, which need to produce enough force to move us up without the assistance of the biceps and forearms.

Our core muscles (abs, transverse abdominis, obliques, erector spinae, and glutes) also contribute to the movement. The collective of muscle groups contracts and keeps us stable and in position as we do scapular pull-ups. Our shoulders and arms also work during scapular pull-ups, allowing us to support ourselves in a hanging position. Scapular pull-ups are also suitable for improving grip strength, especially when done on a thicker pull-up bar.

What is the difference between a pull up and a scapular pull up? 

Scapular pull-ups are the initial portion of a full pull-up. As you hang from the pull-up bar, scapular retraction is the first action you need to take before you start pulling through your forearms, biceps, and lats. If you don’t retract your scapula, you won’t be able to engage your back well, and you might increase the risk of shoulder impingement (2).

The most notable difference is that scapular pull-ups only have you practice the first two inches of the range of motion. In contrast, pull-ups have you lift and lower your body through a significantly more extended range of motion, resulting in higher lat and bicep activation (4).

In essence, scapular pull-ups are the movement everyone should master before graduating to pull-ups. Of course, you should also do scapular pull-ups later, even if you can do ten, twenty, or more regular pull-ups.

Variations and Modifications of the Scapular Pull Ups 

1. Extended Scapular Pull Up

The extended scapular pull-up is a simple variation of the movement where the goal is to retract your scapula as much as you can. The stronger you get, the more you’ll be able to move your body into a horizontal position that can eventually result in a front lever hold.

2. Assisted Scapular Pull Up

Scapular pull-ups can be challenging to do at the beginning, which is why it’s a good idea to do the assisted version. One option would be to keep your feet touching the floor slightly – for instance, by keeping your toes in contact with the floor. Doing so would prevent you from supporting your entire body, making it easier to start practicing scapular retractions.

3. Weighted Scapular Pull Up

If the regular version feels too easy, you can attach a weight to yourself via a special belt and do the exercise. Alternatively, place a weight vest over your shoulders for extra resistance.

Mistakes to Avoid

A common mistake relating to scapular pull-ups is to underestimate the exercise and do too much of it. While seemingly simple, scapular pull-ups are a challenging whole-body activity that trains multiple muscle groups and leads to fatigue. You have to account for the training volume and avoid doing more than a few sets of scapular pull-ups in one session.

Another mistake related to scapular pull-ups is to use momentum to do the exercise. For instance, thrusting yourself up and not controlling the descent can turn scapular pull-ups into a modified kipping pull-up, which takes away the benefits of the movement. Plus, doing so causes you to swing back and forth, making the exercise even less effective. Slow and purposeful execution is essential for scapular pull-ups.

You should also lookout for the mistake of using your arms to do scapular pull-ups. The movement seems easy enough at first glance, so most people figure they can do it effortlessly. But as they hang from the bar, many find it challenging to achieve scapular retraction, so they bend their arms slightly. Doing so defeats the purpose of the movement and turns the scapular pull-up into a half pull-up.

Similar Exercises to the Scapular Pull Ups: 

Dead Hang

Dead hangs are one of the most straightforward exercises you could do. Grab a pull-up bar and hang from it while having your body relaxed and motionless. The dead hang is similar to scapular pull-ups because it makes up half of the exercise, excluding the shoulder retraction. You can also use dead hangs to get comfortable with holding onto a pull-up bar and staying still.

Pull Up

Pull-ups are also quite similar to scapular pull-ups. In both cases, you hang from a pull-up bar, engage your core to stay still, and use your back muscles to produce force. The primary difference is that pull-ups also involve your arms to pull you up, whereas scapular pull-ups engage the back and train your arms isometrically.

Negative Pull-Up

Negative pull-ups are somewhat opposite to the classic exercise. Here, the goal is to raise yourself to the top position somehow (for example, by jumping) and lower yourself as slowly as you can. Negative pull-ups are similar to scapular pull-ups because both movements improve back engagement and build the strength and balance you need to do a full pull-up.

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If you’ve ever felt like a minute isn’t much time, you should try dead hanging from a pull-up bar and check that theory. Seemingly simple (easy, even), the dead hang is one of the most underrated and challenging exercises with fantastic benefits. 

The most apparent dead hang benefit is that you improve grip strength, which boosts your performance on many other exercises, particularly those you pull – rows, pull-ups, and similar.

Dead hangs also improve whole-body stability and balance because you have to stay still as you hang from the bar. Doing so requires tremendous effort from your entire body to pull off without swinging back and forth.

How to do a Dead Hang 

1. Stand underneath a pull-up bar and reach up.
2. Grab the bar with an even overhand grip and have your hands slightly wider than shoulder level.
3. Grip the barbell well and envelop it with your thumbs for extra support while hanging.
4. Depending on the bar’s height, you will probably have to bend your knees off the ground while hanging.
5. As you begin to hang, relax your shoulders and allow them to travel up toward your shoulders.
6. When you relax your shoulders, think about maintaining a neutral spine; don’t arch your back by keeping your chest out.
7. Keep your abs and glutes engaged to keep you from swinging back and forth. It will probably take you some time before you can hang motionless, so don’t worry too much about it.
8. Maintain a deep and regular breathing pattern. Holding your air in will force you to let go of the barbell well before your grip gives out.
9. Hang for as long as you can, let go, and take a breath.

If you find that the pull-up bar is too high, step on something or jump up and grab it to get into position.

What muscles does the dead hang activate?

The dead hang is a fantastic exercise precisely because it trains your entire body in one way or another. Most notably, the passive hang trains your forearms and improves your grip strength since you have to support your body weight by holding on.

Dead hangs are also helpful for your back, particularly the latissimus dorsi. By raising your hand over your head and holding on, you lengthen your lats, which produces an intense stretch. Even though dead hangs don’t lead to lat contraction (shortening), the stretch itself can cause a growth stimulus.

Hanging from a bar is also beneficial for your core musculature, which has to work hard to keep you still and prevent you from swinging back and forth. Specifically, dead hangs train your abs, obliques, erector spinae, and gluteus maximus.

How to progress from a dead hang into pull-ups? 

If you’ve ever done dead hangs, you’ve probably thought, “There is no way I can pull myself up from this position.” As with most things, you can do it, so long as you take it one step at a time.

There are many ways to work up to a pull-up, but perhaps the best option is to take advantage of the eccentric position of the exercise. In other words, you need to lower yourself as slowly as you can, which will build strength in the correct muscles and eventually allow you to pull up successfully.

For example, you can grab a bar and jump to the top of the pull-up repetition. Then fight gravity on your way down and allow your elbows to extend as slowly as possible. You should be able to do a pull-up by the time you lower yourself for at least 45 to 50 seconds.

Variations and Modifications of the Dead Hang 

1. Underhand Dead Hang

Instead of grabbing the bar with your palms facing forward, rotate your wrists 180 degrees and hang with your hands facing back.

2. Neutral-Grip Dead Hang

To do the neutral-grip dead hang, you have to grab onto a bar with your palms facing one another.

3. Weighted Dead Hang

If you’re looking to challenge yourself, weighted dead hangs are a great option. You can do the weighted version by:

• Putting a weight vest on yourself
• Holding a dumbbell between your feet
• Using a dip belt that lets you attach extra weight to yourself

4. Dead Hang On Gymnastic Rings

If hanging from a bar feels too easy, grab a pair of gymnastic rings and try again. The stability requirements will skyrocket and make the ‘simple’ hang much more challenging.

Mistakes to Avoid

A common mistake to watch out for when doing dead hangs is keeping tension in your lats. Thanks to all the back exercises we do, engaging our lats becomes a habit, and we lose the ability to relax. But dead hangs are about relaxing your entire body, allowing your lats to stretch and shoulders to travel up.

Another mistake to watch out for when doing dead hangs is keeping your elbows bent. The goal with dead hangs is to straighten your arms fully and keep them that way. Often, people new to the movement struggle to hang still and instead swing back and forth. Doing so is not necessarily the worst thing for you but do your best to hang perfectly still for the duration of the movement. 

Keeping your breath in is also a mistake, which is typical for people new to the exercise. Regular breathing is vital for optimizing performance and allowing your body to produce energy with oxygen. Holding your breath makes any activity unnecessarily difficult and leaves you winded.

Similar Exercises to the Dead Hang 

Static Holds

The static hold is an exercise where you grab onto a weight and hold it for as long as possible. You can grab a pair of heavy dumbbells, a loaded barbell, and more. Like dead hangs, static holds build grip strength and develop your forearms, shoulders, back, and core. The only difference is, that you’re using an external weight for resistance.

Pull-Up

Pull-ups are one of the best bodyweight movements you can do to improve core stability and build your back. As it happens, pull-ups are also similar to dead hangs in many ways. In both cases, you’re holding onto a bar and using your body for resistance. The primary difference is, that dead hangs are a static movement, whereas pull-ups have you actively engage your back and arms to pull yourself and go back down.

Scapular Pull Ups 

Scapular pull ups are the same as dead hangs, but with one difference. Instead of hanging passively, you actively arch your back and release it multiple times. Scapular retractions help improve back engagement and teach you to activate your lats for pulling movements like pull-ups and rows.

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The goal with Renegade rows is to assume a push-up position while holding onto a pair of dumbbells (preferably, hexagonal ones). Once in place, you have to support your body on one arm and row the opposite dumbbell. 

Thanks to its level of difficulty, the Renegade row is a fantastic tool you can use to strengthen your entire body, build your back, and develop your biceps. First, the movement strengthens your back and emphasizes your lats. Similarly, Renegade rows work your biceps. Second, maintaining a push-up position forces your midsection to work extra hard. As a result, you build whole-body strength and improve your stability.

As a gym exercise, Renegade rows are more functional than many exercises precisely because you develop core strength while building your back. Doing so is beneficial for reducing the risk of injury, improving sports performance, and making everyday tasks easier to handle.

How to do a Renegade Row

1. Set a pair of kettlebells or hexagonal dumbbells parallel to one another and at a distance where you can grab them and perform push-ups. It might take a bit of adjusting to find the proper width.
2. Get down and grab both kettlebells firmly. Extend your legs to straighten your body, and bring your chest out. Your arms and body should be straight. Your wrists, elbows, and shoulders should be in a straight vertical line.
3. Space your feet out a bit for better balance and engage your glutes.
4. Shift your weight slightly to the left, where your left arm supports you more.
5. Take a breath and row the right kettlebell as you keep your body stable.
6. Pull until your elbow is in line with your torso and hold the contraction for a moment.
7. As you exhale, lower the kettlebell to the starting position.
8. Take another breath and repeat.
9. Once you’re done with your right arm, shift your weight to the right and row the other kettlebell with your left side.

What muscles does a renegade row with a dumbbell activate?

The primary muscle group that works during Renegade rows is our latissimus dorsi (lats). Our lats are the largest muscle in the upper body and play an essential role in torso stability and pulling motions (1). Similarly, our biceps contribute because their primary function is elbow flexion (bending) when we pull a dumbbell to our torso (2).

Our entire core musculature works isometrically to maintain torso rigidity and keep us in position. Specifically, the erector spinae, rectus abdominis, transverse abdominis, obliques, and glutes allow us to maintain a straight body.

Trapezius, infraspinatus, rhomboids, rear deltoids, and other upper back muscles also contribute to Renegade rows. Their primary job is to keep our shoulder blades retracted while we do the movement.

The chest (pectorals), triceps, shoulders, and serratus anterior also contribute during the exercise. For example, our triceps keep the supporting arm straight, and the serratus anterior contributes to scapular protraction while lowering the weight (shoulder blades forward) (3).

Tips on Proper Form when doing a Renegade Row

One of the most important tips to keep in mind for Renegade rows is using hexagonal dumbbells. Such dumbbells provide a steady surface, whereas round weights can roll away and make the movement dangerous.

Your torso position will also play a role in how well you can do Renegade rows. Specifically, you have to tilt your weight slightly to one side, thus freeing up your other arm. Not doing that would prevent you from maintaining your stability and doing effective repetitions on the exercise. 

Using a full range of motion is also crucial for Renegade rows. You have to row the dumbbell until your elbow is at torso level or slightly higher, hold the position for a moment, and extend your arm on the way down. Doing so will make each repetition more effective, allowing you to stimulate your muscles for growth.

Variations and Modifications of the Renegade Row with a Dumbbell

1. Renegade Row With Push-Up

Renegade rows with a push-up is the most common variation of the exercise. Instead of only doing rows, you include push-up repetitions to train your chest, shoulders, and triceps (4). You can use the following sequence:

Row (left arm) ⇒ Row (right arm) ⇒ Push-up ⇒ Repeat

2. Renegade Rows With One Elevated Leg

Doing Renegade rows with one elevated leg is a perfect exercise if you want to take your core training to the next level. The goal is to assume the push-up position but raise one foot off the floor. Doing so makes it much more challenging to maintain stability, forcing your core to work extra hard.

3. Knee-Supported Renegade Rows

The knee-supported Renegade row is an excellent variation for beginners to the movement. Instead of straightening your entire body, you support yourself on your knees and maintain a straight line between your knees, hips, and shoulders.

Mistakes to Avoid

The most common mistake related to Renegade rows is using too much weight. Trainees often try to use the same dumbbells they would work with on bent-over rows, which is a mistake. Remember that Renegade rows add a layer of difficulty to the equation, so start with a pair of light dumbbells to ensure proper form.

Another mistake with Renegade rows is pulling the dumbbells to your chest. Doing so forces your biceps and shoulders to work extra hard while reducing the tension in your back. Instead, keep your elbows close to your body and bring the dumbbell to the side of your hip.

The third significant mistake with Renegade rows is using too much momentum to lift the weights. In their effort to maintain stability, many people rush through the repetitions, only focusing on moving the dumbbells from point A to B. Avoid the error by being mindful and rowing correctly, even if it means doing fewer reps.

Similar Exercises to the Renegade Row with a Dumbbell

Barbell Row

Barbell rows are an effective compound exercise for the back, core, biceps, and forearms. The premise is simple: Grab a barbell, bend forward, and begin rowing the weight. Pull the barbell to your stomach and extend your arms. Like Renegade rows, the barbell row offers a good range of motion, trains your back well, and develops your core.

T Bar Row

Like barbell rows, the T bar row is an effective compound movement with an excellent overloading potential and a good range of motion. The primary difference is, you have to use a T bar station or landmine attachment on a standard barbell to do the exercise.

Inverted Row

Inverted rows are a bodyweight back exercise. The goal is to set a bar at hip height or slightly higher, grab it, and position your body in a somewhat horizontal position. With your heels on the floor, pull yourself to the bar, hold for a moment, and extend your arms.

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T-bar rows are an effective accessory exercise that strengthens and develops your back, midsection, shoulders, biceps, and forearms. The movement is similar to barbell rows because you have to bend forward and keep your torso almost parallel to the floor. But, unlike a barbell row, you’re using a T-bar machine or a barbell anchored to a landmine attachment. 

Like barbell rows, the T-bar row targets the back and allows trainees to overload their muscles with more weight. The range of motion is also good, allowing for adequate stretching of the involved muscles, followed by a strong contraction at the top. As a result, T-bar rows strengthen your upper body, making you functional, more athletic, and less likely to get injured.

We recommend including the T-bar row at the start of your training. The movement is challenging to perform correctly, so it is best to do it early while you’re fresh.

How to do a T-bar Row

1. Add some weight to the machine. Start on the light side, rather than loading too much.
2. Step on the platform, bend forward and grab the handles with an overhand grip.
3. Bring your shoulders back, and take a breath.
4. Ensure that your back is in a neutral position and push through your heels as you simultaneously extend your hips to lift the weight off the floor.
5. With your torso almost parallel with the floor and arms straight down from your shoulders, take another breath.
6. Row the weight up through your elbows until the handles almost reach your torso.
7. Hold the contraction for a moment; you should feel your back muscles working.
8. As you exhale, slowly release the weight back to the starting position by extending your arms. Maintain the angle of your torso throughout the repetition, and don’t rest the weight on the floor.
9. Take another breath and repeat.

What muscles does the t-bar row activate?

The primary muscles that work during T-bar rows are those in the upper back: latissimus dorsi, rhomboids, infraspinatus, trapezius, rear deltoids, and teres major and minor. Together, these muscles offer torso support, keep our shoulder blades retracted and produce force to row and lower the weight. The erector spinae (a collection of muscles that run on both sides of the spine) engage isometrically to keep us in position.

Our biceps are the second major muscle group involved in T-bar rows. The muscle group covers the front side of the upper arms and is responsible for elbow flexion (1). Our biceps produce force to bend our elbows, assisting the back muscles in rowing the weight. Similarly, the brachialis (a muscle underneath the biceps) and brachioradialis (part of the forearm) contribute to elbow flexion (2, 3).

Midsection muscles, including the rectus abdominis, transverse abdominis, and obliques, flex isometrically, providing torso support and allowing us to maintain our position as we row.

Tips on Proper Technique and Form when Performing a T-bar Row

A vital tip to keep in mind for effective rowing is keeping your torso as horizontal as possible. Doing so would allow you to keep the emphasis on your latissimus dorsi and mid-back. In contrast, having your torso more upright turns the row into a modified shrug, shifting the focus to your shoulders and trapezius. 

Another essential tip for the T-bar row is to use a full range of motion. Pull the weight to your upper stomach, hold it there for a moment, and extend your arms without letting your shoulders protract (roll forward). Doing so is essential for stretching and shortening the involved muscles and making each repetition more effective. 

The third tip is more of a cue to keep in mind as you row. You should imagine that your hands are mere hooks for the weight and that you’re pulling through your elbows. While that cue might seem a bit strange, it can help you form a better mind-muscle connection with your back muscles.

Variations and Modifications of the T-bar Row

1. Barbell T-Bar Row

The barbell T-bar row is a good variation for those with no access to a T-bar station. You must anchor a regular barbell to a landmine attachment, step over it, and grab it near the bushing. Once in position, row as you normally would.

2. Chest-Supported T-Bar Row

Chest-supported T-bar rows are a variation you would perform on a T-bar station with a pad. The objective is to position your upper body on the pad, grab the T-bar, and perform rows. Doing so is good for taking the focus away from your erector spinae and midsection and instead emphasizing the lats, rhomboids, trapezius, and biceps.

3. Meadows Row

Meadows rows are named after the late bodybuilder John Meadows and are fantastic for developing the lats. The objective is to anchor a barbell on a landmine attachment, load it up, and stand at the end with one side facing it, so you are perpendicular. From there, bend forward, grab the bar, and perform rows. Once finished, rotate 180 degrees and train your other side.

Mistakes to Avoid

One of the most common mistakes with T-bar rows is using too much weight. Doing so makes the exercise more dangerous and less effective because you have to shorten the range of motion, use momentum, and move your torso up and down. Avoid the mistake by picking a weight that allows you to do at least six to eight smooth repetitions with a full range of motion.

Another mistake with T-bar rows is keeping your torso upright. Doing so turns the movement into a modified shrug and shifts the emphasis to your trapezius and shoulders. The goal is to keep your torso as parallel to the floor as possible, allowing you to target your back muscles effectively.

The third significant mistake with T-bar rows is relying on your biceps to lift the weight. Many trainees struggle to engage their back muscles because they only focus on moving the load from point A to B. Imagine that your hands are mere hooks for the weight and pull through your elbows. While it might sound a bit strange, the cue can make it easier for you to activate the correct muscles.

Similar Exercises to the T-bar Row

Inverted Row

Inverted rows are an effective bodyweight exercise that strengthens your back, biceps, and midsection (4). The objective is to grab a bar, lean back, and pull yourself repeatedly. A more horizontal torso makes the exercise more challenging, whereas being more upright reduces the difficulty.

Renegade Row

Renegade rows are a functional exercise that trains your back and biceps while improving whole-body stability and core strength. The objective is to assume a push-up position while supporting yourself on a pair of hexagonal dumbbells. From there, tilt your body to the left, and pull the opposite dumbbell repeatedly. Once finished, lean to the right and perform the same number of repetitions.

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Inverted rows are an effective bodyweight exercise you can do to strengthen and grow your pulling muscles (the back and biceps). The idea behind inverted rows is to grab onto a bar (such as in a Smith machine) and position your body at an angle. Once in position, begin to pull and lower yourself, similar to how you would during a pull-up. A more horizontal body position makes the movement more challenging to do. In contrast, the exercise gets easier with a more upright torso.

Doing inverted rows is beneficial because you can adjust the difficulty, and the exercise trains a range of muscles simultaneously. Plus, your midsection muscles have to engage to keep you in a rigid position. As a result, you become stronger, more athletic, and better able to handle everyday tasks.

We recommend including the inverted row earlier in your workouts. Inverted rows are a compound movement that requires significant effort to do effectively. So, it’s better to practice the activity while you still feel strong.

How to do an Inverted Row

1. Set a bar for the rows at around hip height. A smith machine is a fantastic option because the bar is sturdy, and you can easily adjust the height.
2. Grab the bar with an overhand grip and tuck yourself underneath.
3. With your arms straight and bar over your chest, extend your body and balance your lower half on your heels.
4. Engage your glutes and abs, bring your chest out, and take a breath. Your body should be straight as an arrow.
5. Pull through your elbows to bring your body toward the bar. Ideally, you should touch the bar with your chest while having your elbows to your sides but not flared out.
6. Hold for a moment as you exhale and slowly lower yourself to the starting position.

What muscles does the inverted row activate?

As a pulling movement, the inverted row primarily trains the back: latissimus dorsi, rhomboids, trapezius, infraspinatus, rear deltoids, and erector spinae (1). Collectively, these muscles keep our shoulders retracted and produce much of the force we need to pull ourselves. For example, the latissimus dorsi plays an essential role in arm adduction and shoulder extension, making it an important muscle in the inverted rows. In contrast, the erector spinae muscle group works isometrically to keep us in position (2).

Our biceps are also involved in the inverted row since their primary function is elbow flexion (3). Meaning, our biceps engage as we pull ourselves to the bar. 

The core musculature also engages to keep us in position during the movement. Our rectus and transverse abdominis, obliques, and glutes flex isometrically.

Proper Technique when doing an Inverted Row

The most important tip to keep in mind for the inverted row is to use a full range of motion. Meaning, you should pull yourself until your torso taps the bar and extend your arms on the way down. In doing so, you can better activate your muscles, causing a solid contraction, followed by a stretch on every repetition.

Choosing the appropriate height for the bar is also important. It’s best to start with a higher bar position and a more upright torso. In doing so, you can practice proper technique as you build strength. You can gradually lower the bar and assume a more horizontal torso position as you get stronger. 

Keeping your body rigid is also crucial for the inverted row. Your ankles, knees, hips, and shoulders should be in a straight line. In doing so, you can produce force more effectively, perform better, and train the correct muscles.

The final tip to keep in mind for inverted rows is to keep your elbows somewhat tucked. As a result, your shoulders will remain in a safe position, allowing you to engage your lats better.  

Variations and Modifications of the Inverted Row

1. Inverted Row with Elevated Feet

The inverted row with elevated feet is an advanced variation that forces you to pull a more significant percentage of your weight. The idea is to place your feet on a gym bench or plyometric box. In doing so, your body is in a declined position, which increases the difficulty. 

2. Weighted Inverted Row

Weighted inverted rows are another useful variation for more advanced trainees. The most practical way to do the movement is to put on a weight vest. Alternatively, you can fill a backpack with objects (such as books), put it on, and do inverted rows. 

3. Inverted Rows with Slow Negatives

Doing inverted rows with slow negatives is a fantastic way to build back strength and overcome a plateau. The goal is to pull yourself up with a normal tempo but lower yourself for five to ten seconds.

Mistakes to Avoid

A common mistake with inverted rows is shortening the range of motion. Many trainees stop short when pulling themselves and don’t extend their arms fully. Cutting the range of motion allows you to do more repetitions but reduces the effectiveness of each one. Avoid the mistake by pulling until your chest taps the bar, then extend your elbows on the way down.

Another significant mistake with inverted rows is using momentum. For example, pulling yourself up explosively, then dropping back to the starting position. Aside from putting unnecessary stress on joints and connective tissues, doing so isn’t ideal because it robs your muscles of much-needed tension. Instead, do each repetition slowly, engaging your muscles as best as you can.

The third mistake to avoid with inverted rows is relaxing your torso and lower body. Doing so makes it more challenging to maintain the correct position and activate the right muscles. So, tense your midsection and glutes as you set up for each set and maintain the position throughout the set.

Similar Exercises to the Inverted Row

Renegade Row

The renegade row is a full-body exercise that emphasizes your pulling muscles. Similar to inverted rows, a range of muscles contract to keep you stable, and your upper back works to pull the weight. The goal is to assume a push-up position and support your upper body on a pair of hexagonal dumbbells. Once in place, you must tilt to one side and row the dumbbell with your opposite arm. 

T Bar Row

The T bar row is a compound exercise that allows you to train your back and biceps with a significant amount of weight. The goal is to use a T row station or landmine attachment for a regular barbell. You then bend over the weight, grab it, and lift it off the floor. With your torso almost parallel with the floor, you pull the weight to your stomach before extending your arms.

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