How to perform Bodyweight Incline Row with proper form

Starting Position

1. Grip: Hold a bar at chest height, or a pair of rings, with an overhand grip about shoulder-width apart.
2. Feet: Walk your feet forward so your body leans back at about 45 degrees, heels on the floor.
3. Body: Straighten your arms and hold a straight line from heels to head, glutes and core tight.

Movement

1. Pulling Phase:

   • Pull your chest to the bar, keeping your elbows close to your body.
   • Squeeze your shoulder blades together at the top.

2. Lowering Phase:

   • Lower yourself under control until your arms are straight.

Key Points

• Keep your body straight. Do not let your hips sag or pike.
• Walk your feet further forward, or lower the bar, to get closer to horizontal and make it harder.
• Move on to horizontal inverted rows once you can do 3 sets of 8 close to horizontal.