How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Inverted Row
The row everyone can start with. Smith bar or a table.
Back · Biceps · Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Inverted Row
Athlean-X
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–4 × 8–15.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Bar at hip height, body plank, pull chest to bar.
Cues
- Body stays a board
- Squeeze at the top
- Don’t lead with the chin
Common mistakes
- Hips sagging
- Feet walking in mid-set
- Short range
Home swap
Raise the bar to make it easier
