Inverted Row

A beginner-friendly back exercise where you hang at an angle from a bar and pull.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Mid-Back (Rhomboids), Lats, Biceps

Inverted Row — Points to Check Today

  • Brace your core so your hips don't sag — If your body bends, your lower back does the work instead of your back. (Pulling with the arms only while the belly sags toward the floor)
  • Don't shrug your shoulders — If your shoulders rise toward your ears, you'll use only your traps. (Pulling with the shoulders rising toward the ears)
  • Bring your chest to the bar — You have to pull all the way for your mid-back to contract properly. (Pulling only halfway and lowering with no back contraction)

Inverted Row — How to Do It / If You're New

  1. Grip a waist-to-chest-height bar with an overhand grip slightly wider than shoulder-width and let your body hang at an angle beneath it.
  2. Keep your feet on the floor (easier) or extend them far out (harder) to make a straight line from head to heels.
  3. Retract your shoulder blades and pull your chest toward the bar. Drive your elbows back, grazing your torso.
  4. Once your chest is close to the bar, pause briefly, then slowly extend your arms and lower.