GoaloraInverted Row with Straps
beginner · pull_horizontal
Setup
Hang the straps or a suspension trainer from a rack or a fixed point that takes your whole body weight. Before you lean back, yank hard on the handles and look along the webbing for fraying — a strap or hook that lets go while you are leaning drops you flat on your back. Grip the handles firmly and lean back into a face-up position, heels on the ground, arms fully extended.
Execution
- Keep your body in one straight line from shoulders to heels for the whole set, bracing your core and glutes.
- Exhale and pull your chest up toward the handles by driving your elbows down and back.
- Squeeze your shoulder blades together at the top.
- Inhale and lower back down under control until your arms are straight.
- For an easier version, walk your feet closer to the anchor point; for a harder one, walk them farther away.
Breathing
Exhale as you pull yourself up, inhale as you lower.
Quick cues
- Body rigid like a plank.
- Elbows drive down and back.
- Squeeze the shoulder blades at the top.
- Chest reaches close to the handles.
Common faults
Fault: The hips sagging during the pull
Fix: Brace the core and glutes before pulling, and stand closer to the anchor if it still sags.
Fault: Curling with the arms while the shoulder blades stay passive
Fix: Start by drawing the shoulder blades down and back before bending the elbows.
Fault: Cutting the pull short, chest stopping far from the handles
Fix: Stand closer to the anchor until you can pull all the way to full range.
Fault: Letting the body drop freely back to the bottom
Fix: Count 2 seconds on the way down so the back controls the whole motion.
Equipment
suspension_trainer
Muscle groups
back, arms