FlexInverted Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Biceps Brachii
- Posterior Deltoid
- Teres Major
- CategoryPull
- Default target4 sets × to failure
- EquipmentBodyweight, Pull-up Bar
- Movement patternHorizontal Pull
- Training stylesStrength, Hypertrophy
Technique
Setup
Lie under a secure fixed bar set around hip height — a bar in a power rack works well, or a very sturdy table edge that cannot tip. Grip slightly wider than your shoulders, body in a straight plank.
Movement
Pull your chest to the bar by driving your elbows back and squeezing your shoulder blades. Lower with control.
Form Tip
Focus on keeping your glutes and core tight to maintain a straight line. Do not let your hips sag toward the floor.
Increase Difficulty
Elevate your feet on a bench or use a slower eccentric (lowering) phase.
Decrease Difficulty
Bend your knees and place your feet flat on the floor or raise the bar higher.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.