Inverted Row Slide
Description
The inverted row slide is a variation that uses sliders or a smooth surface under the feet during inverted rows. As you pull up to the bar, your feet stay still or slide slightly forward, changing the body angle and challenging stabilizers. The sliding component adds core stability work to the standard inverted row.
Muscle Group
Equipment Required
Inverted Row Slide Instructions
- Set a barbell in a power rack at about waist height.
- Place sliders or towels under your heels on a smooth floor.
- Lie on the floor underneath the bar with feet on the sliders.
- Grip the bar with hands shoulder-width apart, palms facing away.
- Position your body in a straight line.
- Pull your chest up to the bar while letting feet slide forward slightly.
- Squeeze your shoulder blades together at the top.
- Lower yourself back down as your feet slide back to the starting position.
Inverted Row Slide Form & Visual
Inverted Row Slide Benefits
- Adds dynamic stability work to inverted rows
- Builds back strength with bodyweight
- Strong core engagement
- Develops body control through the rep
- Accessible to lifters who cannot do pull-ups
- Useful variation for breaking up training
Inverted Row Slide Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Biceps brachii
- Core
Inverted Row Slide Variations & Alternatives
- Inverted Row
- TRX Row
- Slider Row
- Pull Up
