Inverted Row With Straps

1. Set the straps so the handles hang at about waist height and grip them with palms facing each other or facing down.
2. Lean back until your arms are straight and your body forms a rigid line from head to heels, feet planted flat.
3. Walk your feet forward to make it harder or back to make it easier; the more horizontal you are, the tougher the row.
4. Brace your core, squeeze your glutes and pull your shoulders down away from your ears.
5. Drive your elbows back and pull your chest toward the handles, squeezing your shoulder blades together at the top.
6. Pause briefly with the handles at your ribs, then lower under control until your arms are fully extended.
7. Perform 3 to 4 sets of 8 to 15 reps, adjusting your foot position to keep the last reps hard.

Common Mistakes

• Hips sagging: Letting the hips drop turns the row into a shrug and loads the lower back. Stay rigid like a plank the whole set.
• Shrugging the shoulders: Pulling with the traps up by the ears shortens the range and irritates the neck. Keep the shoulders down and back.
• Half reps: Stopping short of the handles or not fully extending the arms cheats the lats. Use the full range every rep.
• Straps too loose: Slack in the straps makes the row jerky and unstable. Shorten them until they are tight in the starting position.