Inverted Wide Row

Strengthen your back and shoulders with the inverted wide row. This bodyweight exercise builds upper body pulling strength and improves posture.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Inverted Wide Row

Compound

Inverted Row with Straps

Back · Infraspinatus · Body weight

Intermediate

Compound

Inverted Row with Bed Sheet

Back · Infraspinatus · Body weight

Intermediate

Compound

Inverted Row on Bench

Back · Infraspinatus · Body weight

Intermediate

Compound

Inverted Row

Back · Infraspinatus · Body weight

Intermediate

Description

A bodyweight exercise that targets the upper body, specifically the back and shoulders, by pulling the body upward while hanging from a bar with a wide grip.

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How to do Inverted Wide Row

01
Setup
Position yourself under a stable, low bar (e.g., Smith machine bar, squat rack safety pins) that allows your body to be straight when your arms are fully extended.
02
Setup
Grasp the bar with an overhand grip significantly wider than shoulder-width. Extend your legs forward with heels on the ground, keeping your body in a straight line from head to heels.
03
Engage your core and glutes to maintain a rigid body position. Exhale as you pull your chest towards the bar, leading with your sternum and squeezing your shoulder blades together.
04
Pull until your chest is close to or lightly touches the bar, ensuring your elbows track wide and slightly behind your body.
05
Inhale as you slowly and with control lower your body back to the starting position, fully extending your arms without losing tension in your core.

Tips

Focus on squeezing your shoulder blades together at the top of the movement to maximize back muscle engagement, rather than just pulling with your arms.
Adjust the height of the bar or elevate your feet on a bench to modify the difficulty; a more horizontal body position increases the resistance.
Initiate the pull by thinking about driving your elbows towards your hips, which helps to activate your latissimus dorsi more effectively.
Maintain a neutral spine throughout the exercise; avoid arching your lower back or letting your hips sag towards the floor.

Common mistakes

Sagging hips: Allowing your hips to drop towards the floor reduces tension in the core and back; fix this by actively engaging your glutes and core to maintain a rigid, straight body line from head to heels.
Shrugging shoulders: Letting your shoulders creep up towards your ears during the pull reduces lat engagement and can strain the neck; fix this by keeping your shoulders depressed and packed down away from your ears.
Shortening the range of motion: Not fully extending your arms at the bottom or not pulling your chest close enough to the bar at the top limits muscle activation; fix this by ensuring a full, controlled range of motion in both the eccentric and concentric phases.

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Questions

What muscles does Inverted Wide Row work?

Inverted Wide Row primarily targets Latissimus Dorsi, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.

Is Inverted Wide Row good for beginners?

Inverted Wide 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 Wide Row?

You need Body weight to perform Inverted Wide 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 Wide Row?

Focus on squeezing your shoulder blades together at the top of the movement to maximize back muscle engagement, rather than just pulling with your arms. Adjust the height of the bar or elevate your feet on a bench to modify the difficulty; a more horizontal body position increases the resistance. Initiate the pull by thinking about driving your elbows towards your hips, which helps to activate your latissimus dorsi more effectively. Maintain a neutral spine throughout the exercise; avoid arching your lower back or letting your hips sag towards the floor.

What are common mistakes when doing Inverted Wide Row?

Sagging hips: Allowing your hips to drop towards the floor reduces tension in the core and back; fix this by actively engaging your glutes and core to maintain a rigid, straight body line from head to heels. Shrugging shoulders: Letting your shoulders creep up towards your ears during the pull reduces lat engagement and can strain the neck; fix this by keeping your shoulders depressed and packed down away from your ears. Shortening the range of motion: Not fully extending your arms at the bottom or not pulling your chest close enough to the bar at the top limits muscle activation; fix this by ensuring a full, controlled range of motion in both the eccentric and concentric phases.