Inverted Row
Comprehensive biomechanics and technique cues to execute Inverted Row with joint safety, maximal activation of the Lats / Rhomboids, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Estação de Calistenia (Barra Fixa & Paralelas)
Estrutura vertical com barra horizontal de pegada pronada/supinada e barras paralelas para tríceps e peitoral.
Aberta para foco em grande dorsal; fechada/supinada para foco em bíceps.
Use a abertura padrão na largura dos ombros para proteger os manguitos.
Utilize os apoios laterais para posicionar o corpo sem saltar desgovernado.
- •Ative as escápulas puxando os ombros para longe das orelhas antes de subir.
- •Evite balançar as pernas ou dar impulso (kip); movimento limpo e estrito.
- •Desça até estender quase totalmente os braços em cada repetição.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Adjust the height of the TRX Suspension Trainer and test stability before initiating. Keep wrists firm and aligned.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Lats / Rhomboids, moving the load smoothly without jerky momentum. eBolts technical cue: Straight body; pull the chest to the hands.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Straight body; pull the chest to the hands.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Inverted row on a table/TRX or pull-up bar.
Equivalent machine or convergent leverage machine at the gym.