Inverted Row
Muscles worked
Instructions
- 1Position a bar in a rack to about waist height. You can also use a smith machine.
- 2Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- 3Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- 4Pause at the top of the motion, and return yourself to the start position.
- 5Repeat for the desired number of repetitions.
About Inverted Row
The inverted row is a bodyweight horizontal pull done under a low fixed bar or rings, the body braced in a plank position. You pull the chest toward the bar while squeezing the shoulder blades, then lower under control without breaking the body's alignment. It is an excellent gateway to pull-ups and an accessible back exercise with no added load, targeting the mid-back and the lats. The more horizontal the body, the harder it is: keep the feet on the floor and the torso upright to make it easier, extend the legs or rest the heels on a box to make it harder.
check_circleBenefits
- check_circleStrengthens the mid-back and rhomboids while sparing the joints
- check_circleDifficulty easily adjusted by changing body angle
- check_circleBuilds core bracing and prepares you for strict pull-ups
lightbulbExecution tips
- lightbulbKeep the body in a straight line from heels to shoulders
- lightbulbPull by driving the elbows back, not flared out
- lightbulbSqueeze the shoulder blades at the top, chest to bar
- lightbulbLower under control without letting the hips sag
warningCommon mistakes
- warningLetting the hips drop and breaking the plank line
- warningPulling with the arms without engaging the back
- warningUsing partial range without touching the bar
- warningArching the lower back instead of staying braced
helpFrequently asked questions
How do I make the inverted row easier?expand_more
Raise the bar so your torso is more upright: the more vertical your body, the lighter the effort.
Does the inverted row replace pull-ups?expand_more
It trains a complementary horizontal pull and works as progression, but doesn't fully replace the vertical pull of pull-ups.
Inverted row or dumbbell row?expand_more
The inverted row needs no loading equipment and braces the whole body, perfect at home or to start. The dumbbell row lets you load progressively and isolate each side. The two are complementary depending on your equipment.
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