Inverted rows, also known as bodyweight rows or horizontal rows, are an upper-body exercise that targets the back, biceps, and shoulders. To perform inverted rows, start by lying on your back underneath a sturdy horizontal bar, such as a Smith machine or a pull-up bar set at a low height. Grasp the bar with an overhand grip that is slightly wider than shoulder-width, and position your body so that your heels are on the ground and your arms are fully extended. Keeping your body straight and your core engaged, pull your chest up towards the bar by bending your elbows and squeezing your shoulder blades together. Lower your body back down to the starting position and repeat for the desired number of reps.
In CrossFit, inverted rows are often used as a strength-building exercise or as part of a high-intensity workout that includes other weightlifting movements or bodyweight exercises. The difficulty of the exercise can be increased or decreased by adjusting the height of the bar or the angle of your body. Inverted rows require proper form and technique to prevent injury, and they are often taught by a qualified coach to ensure safe and effective execution.
