Inverted Row with Straps
Muscles worked
Instructions
- 1Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- 2Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
- 3Pause at the top of the motion, and return yourself to the start position.
- 4Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Inverted Row with Straps
The inverted row with straps is a suspended variation of the classic inverted row, where the instability of the straps adds an extra stabilization challenge compared to a fixed bar. The body stays straight like a plank, which also recruits the core in addition to the back and arms. It's a very accessible, adjustable movement: leaning the body more increases difficulty, standing up more reduces it. It only requires a solid anchor point and straps, making it a great choice for outdoor or travel training. The active retraction of the shoulder blades makes it a good exercise for improving overall upper back posture.
check_circleBenefits
- check_circleRecruits the core in addition to the back and arms
- check_circleAdjustable difficulty by changing body angle
- check_circleOnly requires an anchor point and straps
- check_circleImproves upper back posture
lightbulbExecution tips
- lightbulbKeep the body straight like a plank throughout
- lightbulbActively retract the shoulder blades before bending the elbows
- lightbulbAdjust body angle to match your desired difficulty
- lightbulbCheck the anchor point's stability before starting
warningCommon mistakes
- warningLetting the hips sag during the movement
- warningNot retracting the shoulder blades before pulling
- warningChoosing an angle too easy, limiting progression
- warningUsing an unstable or poorly secured anchor point
helpFrequently asked questions
How can you increase the difficulty of this inverted row?expand_more
Lean the body more by moving the feet back or lowering the anchor point.
Do straps make the exercise harder than a fixed bar?expand_more
Yes, their instability adds extra stabilization work for the back and shoulders.
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