Wide-grip Inverted Row

Wide-grip Inverted Row is a strength - horizontal bar row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Latissimus dorsi
Exercise type: Strength - horizontal bar row

Exercise technique

Bar
Secure a rack or Smith bar at waist height.
Grip
Space your hands slightly wider than your shoulders.
Position
Place your heels on the floor beneath the bar and extend your arms.
Line
Lift your hips to hold your body straight.
Pull
Bend your elbows and bring your chest toward the bar.
Top
Pause briefly while drawing your shoulder blades together.
Lower
Extend your arms under control without losing body alignment.

Key technique points

Test the bar locks first.
Use your heels as fixed support.
Move your chest toward the center of the bar.
Pull hips and chest together.
Keep your neck neutral.
Adjust difficulty through body angle.

Common mistakes

Leaving the hips behind

Do not let the lower body sag as the chest rises.

Reaching with the chin

Do not seek bar contact by pushing your head forward.

Pushing with the knees

Do not assist the horizontal pull with leg movement.

Leaving the bar unlocked

Do not get underneath before checking rack or Smith locks.

Half descent

Do not skip elbow extension and bounce through a short range.

Rolling the shoulders forward

Do not compress the front shoulders toward the bar at the top.

Frequently asked questions