PullcompoundBodyweight
INVERTED ROW
Horizontal bodyweight row. Chest to bar, rigid body. The horizontal pull equivalent of the push-up.
MOVEMENT GUIDE
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HOW TO PERFORM
- 1
Keep a straight line from shoulders to heels.
- 2
Pull the chest toward the bar without dropping the hips.
THE STANDARD
Complete the full movement and return under control; each complete cycle counts as one rep.
COACHING CUES
Keep a straight line from shoulders to heels.Pull the chest toward the bar without dropping the hips.
COMMON MISTAKES
Hips sagging — maintain a rigid body position.
Partial range of motion — chest must reach the bar.
Using momentum — controlled pull only.
SCALING / SUBSTITUTIONS
Raise the bar height to reduce the load.
Bend the knees to reduce the load.
Add a weight vest to increase the challenge.
300WOD APPLICATION
The inverted row is a primary horizontal pull at Foundation Standard and a scaling option for the pull-up at all Standards.
RELATED EXERCISES
300WOD STANDARDS
Foundation✓
Hoplite✓
Elite✓
Spartan
EQUIPMENT
Pull-Up BarBodyweight
MUSCLES
Primary
LatsMid BackTrapezius
Secondary
BicepsRear DeltoidsAbs / Core