Inverted Row
Horizontal pull, bodyweight, upper back and lats
The inverted row pulls the chest up to a bar set at about waist height while the body stays straight and the heels rest on the floor. It trains the upper back and lats, with the biceps and rear delts helping. It suits beginners building pulling strength and works as a step toward the pull up.
Setting up
- Set a barbell in a rack at about waist height, or use a sturdy bar.
- Lie under it and grip it overhand, a little wider than the shoulders.
- Straighten the body from heels to head with the heels on the floor and the arms straight.
How to do an inverted row
- Brace the belly and squeeze the glutes.
- Pull the chest up to the bar, driving the elbows back.
- Squeeze the shoulder blades together at the top.
- Lower slowly until the arms are straight.
- Keep the body straight throughout.
Breathing. Breathe out as you pull up and breathe in as you lower.
Muscles worked
- Mainly
- Upper back and lats
- Also
- Biceps and rear delts
Common mistakes
- Hips sagging. A sagging body shortens the pull, so squeeze the glutes and keep the body straight.
- Reaching the chin up to the bar. Craning the neck skips the back, so lead with the chest.
- Dropping down fast. The way down builds the back too, so lower over two seconds.
Easier and harder
- Easier
- Band Row (Seated)
- Harder
- Suspension Row, Chin-Up
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