Inverted Wide to Narrow Row
The Inverted Wide to Narrow Row targets your upper back and biceps while improving your pulling strength.
- Set up a bar at waist height or use suspension straps.
- Grip the bar or straps with a wide grip, arms fully extended.
- Pull your chest towards the bar while keeping your body straight.
- As you pull, transition to a narrow grip by moving your hands closer together.
- Lower your body back to the starting position and repeat.
How to perform the Inverted Wide to Narrow Row
- Set up. Set up in a stable, balanced starting position appropriate for the Inverted Wide to Narrow Row using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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