Feet-Elevated Inverted Row

PullBarBWBox

Standard inverted row with the feet raised on a bench or box, shifting more bodyweight onto the arms and making the horizontal pull significantly harder without needing external load.

Demo: TRX Training

Sets

3

Reps

8-12

Rest

1:30

Contraindications

None significant.

Setup

Set up as a standard inverted row, but place both feet on a bench or box so the body is closer to fully horizontal.

Execution

  1. 1Brace the core hard — the more horizontal body position increases the anti-extension demand
  2. 2Pull the chest to the bar, elbows driving back
  3. 3Squeeze the shoulder blades at the top
  4. 4Lower under control to full extension

Key cues

  • More horizontal equals more bodyweight loaded onto the pull
  • Keep the body rigid despite the increased demand
  • Full range every rep — don't shorten it because it's harder
  • Control the descent fully

Common faults

  • Hips sagging due to the increased core demand at this angle
  • Cutting range of motion short as fatigue sets in
  • Feet slipping off an unstable box
  • Using a box too high before the strength is developed for the angle

Tweaks

  • Single-leg version (one foot elevated, one hovering) for an even greater challenge
  • Add a weighted vest for further overload
  • Combine with a pause at the top for hypertrophy work

Regressions

Inverted Row (Bodyweight / Australian Pull-Up)

Progressions

Dead-Hang Pull-Up

Muscles

Primary: Latissimus Dorsi, Rhomboids

Secondary: Core, Biceps Brachii, Rear Deltoids

Notes

A simple, equipment-free progression step between the standard inverted row and a full pull-up.

Sources

Attribution: General Calisthenics Canon