Inverted Row Exercise Images
Showing step 1 of 2
Inverted Row
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Lie on your back under a barbell set at waist height, gripping the bar with an overhand grip slightly wider than shoulder-width. Keeping your body straight and core engaged, pull your chest up to the bar by squeezing your shoulder blades together, then lower yourself back down with control. Maintain a straight line from head to heels throughout the movement.
Step-by-Step Instructions
- Set up a barbell on a squat rack or Smith machine at about waist height. Ensure the bar is securely locked in place.
- Lie on your back underneath the bar with your feet extended straight out and your heels resting on the ground.
- Reach up and grab the bar with an overhand grip (palms facing away from you), slightly wider than shoulder-width apart.
- Engage your core and keep your body in a straight line from head to heels throughout the movement.
- Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together. Keep your elbows close to your body.
- Pause briefly at the top of the movement when your chest is close to the bar.
- Slowly lower yourself back down to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions while maintaining proper form.
Related Exercises
Explore more back exercises or barbell exercises in our exercise library.
Alternative Exercises
Frequently Asked Questions
- What muscles do inverted rows work?
- Inverted rows primarily target the muscles of the upper and mid-back, including the latissimus dorsi and rhomboids. They also engage the biceps, shoulders, and core, making them an effective compound exercise for overall upper body strength.
- What equipment do I need for inverted rows, and are there alternatives?
- You typically need a barbell set securely at waist height for inverted rows. If you don’t have access to a barbell, you can use a Smith machine, suspension trainer, or even a sturdy horizontal bar such as those on a squat rack.
- Are inverted rows suitable for beginners?
- Yes, inverted rows are beginner-friendly because you can adjust the difficulty by changing the bar height or foot position. Beginners can start with the bar set higher to reduce resistance and progress to lower positions as they build strength.
- What are common mistakes to avoid when doing inverted rows?
- Common mistakes include letting your hips sag, flaring your elbows too much, or jerking the movement instead of pulling smoothly. Keep your body in a straight line, engage your core, and focus on squeezing your shoulder blades together for proper form.
- How many sets and reps of inverted rows should I do?
- For general strength training, aim for 3–4 sets of 8–12 reps. If you’re focusing on endurance, lighter resistance and 12–15 reps may be more effective, adjusting the bar height as needed to reach your rep goals.
- What safety tips should I follow for inverted rows?
- Ensure the bar is securely positioned at the right height and can support your body weight. Maintain controlled movement throughout each rep and avoid excessive swinging to reduce strain on your shoulders and lower back.
- What variations of inverted rows can increase difficulty?
- To make inverted rows more challenging, you can elevate your feet on a bench, use a weighted vest, or perform them with a narrower grip to target different muscle groups. Experimenting with tempo, such as slow negatives, can also increase muscle engagement.