Intermediate
INVERTED ROW ON BENCH
Back
Body Part
Upper back
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Set up a bench at a height that allows your body to hang freely underneath it.
2
Step:2 Lie face up on the ground with your head towards the bench.
3
Step:3 Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
4
Step:4 Position your body so that your heels are on the ground and your arms are fully extended.
5
Step:5 Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
6
Step:6 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
Same Body Part
View All
