Inverted Row
Master the inverted row to build a strong back, biceps, and core. This bodyweight exercise enhances pulling strength and improves posture effectively.
- Movement
- Compound
- Force
- Pull
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Inverted Row
Inverted Wide Row
Back · Latissimus Dorsi · Body weight
Inverted Row with Straps
Back · Infraspinatus · Body weight
Inverted Row on Bench
Back · Infraspinatus · Body weight
Inverted Row Bent Knees
Back · Infraspinatus · Body weight
Description
An inverted row is a bodyweight exercise that targets the back, biceps, and core. It involves pulling oneself up to a bar, while keeping the body straight.
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How to do Inverted Row
- 01Setup
Position yourself under a sturdy horizontal bar (or Smith machine bar) set at a height where you can hang with arms extended and heels on the floor, maintaining a straight body.
- 02Setup
Grip the bar with an overhand grip, slightly wider than shoulder-width, ensuring your chest is directly below the bar.
- 03
Straighten your body from head to heels, actively engaging your core and glutes to maintain a rigid plank-like position.
- 04
Initiate the pull by retracting your shoulder blades, then pull your chest towards the bar, squeezing your shoulder blades together.
- 05
Continue pulling until your chest nearly touches the bar, keeping your elbows tucked at about a 45-degree angle to your torso.
- 06
Slowly lower yourself back to the starting position with control, fully extending your arms while maintaining body rigidity.
Tips
- Focus on initiating the pull by retracting your shoulder blades, rather than just pulling with your biceps, to maximize back muscle engagement.
- Keep your body in a straight line from your head to your heels throughout the entire movement by actively engaging your core and glutes.
- Control both the concentric (pulling up) and eccentric (lowering down) phases of the exercise to enhance muscle activation and prevent using momentum.
- Adjust the difficulty by moving your feet closer to the bar (easier) or further away (harder), or by elevating your feet on a bench for an increased challenge.
Common mistakes
- Many people let their hips sag towards the floor, disengaging the core; fix this by squeezing your glutes and bracing your core to maintain a rigid, straight line from head to heels.
- Shrugging your shoulders up towards your ears can cause neck strain and reduce lat activation; instead, keep your shoulders down and back, focusing on pulling with your lats.
- Using momentum or swinging to pull yourself up reduces muscle activation; perform each repetition with controlled, deliberate movements both on the way up and down.
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What muscles does Inverted Row work?
Inverted Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head.
Is Inverted Row good for beginners?
Inverted Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Inverted Row?
You need Body weight to perform Inverted Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Inverted Row?
Focus on initiating the pull by retracting your shoulder blades, rather than just pulling with your biceps, to maximize back muscle engagement. Keep your body in a straight line from your head to your heels throughout the entire movement by actively engaging your core and glutes. Control both the concentric (pulling up) and eccentric (lowering down) phases of the exercise to enhance muscle activation and prevent using momentum. Adjust the difficulty by moving your feet closer to the bar (easier) or further away (harder), or by elevating your feet on a bench for an increased challenge.
What are common mistakes when doing Inverted Row?
Many people let their hips sag towards the floor, disengaging the core; fix this by squeezing your glutes and bracing your core to maintain a rigid, straight line from head to heels. Shrugging your shoulders up towards your ears can cause neck strain and reduce lat activation; instead, keep your shoulders down and back, focusing on pulling with your lats. Using momentum or swinging to pull yourself up reduces muscle activation; perform each repetition with controlled, deliberate movements both on the way up and down.
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Free · iPhone only · Available on the App Store