Eccentryx / Exercise Atlas / back
Inverted row (BW, ring or bar)
Heels on floor, bar or rings at waist height, pull chest to bar, lower slow.
Muscles
- Primary
- lats
- Supporting
- mid-traps, rhomboids, biceps
Mechanics
- Pattern
- horizontal pull
- Equipment
- bodyweight, rings
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Mid-back and lats driving the pull — chest meets the bar at the top.
- Progression
- Elevate feet to increase load, or add a weight vest.
- Regression
- Higher bar height reduces bodyweight load — easier angle.
Watch for
- Hips sagging instead of a rigid plank
- Pulling with arms not back
- Short ROM stopping below full contraction
Substitutions
- Bent-over barbell row
- Cable row
- Scapular pull-up