Archer Inverted Row
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Position yourself underneath a horizontal bar set to approximately waist or chest height.
Grasp the bar with a wider grip than a standard row. Your body should form a straight line, heels on the floor.
Movement
Initiate the pull by retracting your shoulder blade on your working side.
As you pull, keep the other arm relatively straight to provide minimal assistance, shifting the vast majority of the load onto the active arm.
Pull your chest toward the hand on the working side until you reach the bar.
Squeeze your back muscles at the top of the movement.
Slowly return to the starting position with your body fully extended.
Tips for Success
Keep your core tight and engage your glutes throughout the movement to prevent your hips from sagging.
Focus on driving your elbow back rather than pulling with your hand.
Alternate sides after completing your repetitions.