Body Row on Bar

Body Row on Bar

The inverted body row, also known as a horizontal pull-up or inverted row, is a bodyweight exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. Here are step-by-step instructions for performing the inverted body row on a bar:

Video Instructions On How To Do Body Rows on Bar

Equipment Needed:

  1. Horizontal Bar or Smith Machine: Find a sturdy, horizontal bar that is at an appropriate height. You can use a Smith machine bar in a gym or any other secure horizontal bar.


  1. Set Up:
    • Position the bar at waist height or slightly lower.
    • Stand facing the bar with your feet hip-width apart.
    • Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    • Walk your feet forward, leaning back so that your body is at an angle.
  2. Body Position:
    • Your body should be straight from head to heels. Engage your core to maintain a straight line.
    • Keep your chest lifted and shoulders back. Avoid letting your shoulders hunch forward.
  3. Execution:
    • Lower your body toward the bar by bending your elbows.
    • Keep your body in a straight line throughout the movement.
    • Lower until your chest is close to the bar or your chest touches the bar, depending on your strength and flexibility.
  4. Pause:
    • Hold the bottom position for a moment, squeezing your shoulder blades together.
  5. Return:
    • Push through your palms and pull yourself back up to the starting position.
    • Keep your movements controlled and avoid using momentum.
  6. Repetitions:
    • Aim for a specific number of repetitions based on your fitness level. Beginners may start with 8-10 reps, while more advanced individuals can aim for 12-15 or more.
  7. Breathing:
    • Inhale as you lower your body towards the bar.
    • Exhale as you pull yourself back up.
  8. Safety Tips:
    • Ensure that the bar is securely anchored.
    • Maintain proper form throughout the exercise to avoid strain on the lower back.
    • If you experience any pain, stop the exercise and consult with a fitness professional.

Remember to start with a suitable difficulty level, and as you gain strength, you can increase the challenge by adjusting the height of the bar or adding variations to the exercise.