Execution
How to do it
- 01
Lie under the bars, one hand on each bar, arms straight, heels on the floor and body straight from head to heels.
- 02
Pull your chest toward the bars while squeezing your shoulder blades together.
- 03
Pause at the top, then lower yourself slowly until your arms are straight.
- 04
The more upright your body, the easier the exercise.
Letting your hips sag: keep your body braced and straight for the whole set.
Stable dip bars with a neutral grip instead of a horizontal bar; the last cue is a La Bonne Séance guideline. Sources: ACE — What Is the Best Back Exercise? (2018). These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It creates a bodyweight pull without a high bar, but the stability of the support is part of the movement itself.
Owning dip bars is not enough: if their geometry or grip does not allow the row, the capability is still missing.
Real requirements
Configurations kept genuinely separate
Dip bars
6–12 repetitions- Equipment
- Dip bars
- Supports and space
- dip bars stable enough for inverted rows; reliable grip on the floor
- Setup
- 75 s
- Planned work
- 45 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 155–425 s