Shoulder Grip Inverted Row

Muscles worked

Setup

1. Set the barbell in a power rack at approximately waist height; the lower the bar, the more difficult the exercise.
2. Lie underneath the bar and grab it with an overhand grip, exactly shoulder-width apart.
3. Position your feet so your chest is directly beneath the bar, keeping your legs straight and heels on the floor.
4. Brace your core and squeeze your glutes to form a straight line from your head to your heels.

How to do it

1. Exhale as you pull your chest toward the bar by driving your elbows down and back toward the floor.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your chest almost touches the bar.
3. Inhale and lower yourself back to the starting position with a controlled 2-second eccentric phase, maintaining a rigid body line.

Form checklist

• Maintain a rigid 'plank' position; do not let your hips sag or your lower back arch.
• Keep your wrists straight and avoid 'curling' the bar with your hands.
• Keep your neck neutral by looking slightly upward, avoiding the urge to reach for the bar with your chin.
• Ensure your shoulders stay down and away from your ears to prevent excessive shrugging.

Pro tips

• Imagine pulling the bar apart to create tension in the upper back and improve shoulder stability.
• Focus on the mind-muscle connection by initiating the pull from the elbows rather than the biceps to maximize lat engagement.

Make it harder

• Elevate your feet on a bench or box to increase the percentage of body weight you are lifting.
• Add a 2-second pause at the peak of the contraction to increase time under tension for the mid-back.

Frequently asked

What muscles does the shoulder grip inverted row work?

The shoulder grip inverted row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, and erector spinae as secondary muscles.

What equipment do you need for the shoulder grip inverted row?

The shoulder grip inverted row uses barbell.

Is the shoulder grip inverted row good for beginners?

The shoulder grip inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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