Inverted row with flared elbows

The usual inverted row but pulling with high, flared elbows at shoulder height: the emphasis moves to the rear delt and traps instead of the lats. Under a sturdy table or a low bar.

• Compound
• Bodyweight
• Beginner

How to do it

• Overhand grip wider than the shoulders, body in a plank
• Pull bringing your hands towards your neck, elbows high and flared
• Squeeze the shoulder blades together at the end of the range
• The more horizontal the body, the harder it is

Sets, reps and tempo

Ranges: 10–15 reps · 1–2 RIR

Tempo: Pull in 1–2 s, squeeze at the top and lower in 2–3 s under control

Common mistakes

• Dropping the elbows and turning it into a lat row
• Losing the body line by letting the hips sag
• Short range without actually squeezing the shoulder blades together

Muscles worked

Primary

• Rear delt
• Back

Secondary

• Traps
• Biceps

Alternatives

• Inverted Row
• Face Pull
• Rear Delt Fly / Reverse Pec Deck