How to Do Inverted Row
Step-by-step instructions, muscles worked and workouts that use the inverted row.
| Main muscles | Upper & Mid Back |
| Also works | Lats |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take 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.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Back Workout for Beginners5 exercises · about 31 min · BodyweightResistance Band Back Workout for Beginners5 exercises · about 31 min · Resistance BandBodyweight Full Body Workout for Intermediate6 exercises · about 47 min · BodyweightResistance Band Full Body Workout for Intermediate6 exercises · about 47 min · Resistance BandBodyweight Upper Body Workout for Beginners5 exercises · about 31 min · BodyweightResistance Band Upper Body Workout for Beginners5 exercises · about 31 min · Resistance Band
Similar exercises
Gear for this exercise
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: