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Back · Intermediate

Inverted Wide to Narrow Row

Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the rotator cuff, latissimus muscles, upper back and biceps.

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Inverted Wide to Narrow Row demonstration

Exercise overview

Training details

BackBicepsShoulders

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a bar in a rack and take a rigid inverted-row position beneath it.
  2. 02Complete one controlled row with a wider-than-shoulder grip, bringing the upper chest toward the bar.
  3. 03Lower fully, place the feet down if needed, and reset both hands to a shoulder-width or narrower grip.
  4. 04Complete one narrow-grip row without letting the hips sag or the shoulders shrug.
  5. 05Continue alternating wide and narrow repetitions, resetting safely rather than sliding loaded hands along the bar.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionInverted RowRelated variationPull up with Bent Knee between ChairsRelated variationScapular Retraction Inverted RowRelated variationSupinated Grip Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationLying Floor Row with Bent Knee

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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