Inverted Row
The inverted row is a bodyweight back exercise, accessible to beginners and progressive.
Updated
Inverted Row
The inverted row is a bodyweight back exercise, accessible to beginners and progressive.
Muscles Involved
- Lats and rhomboids: bodyweight horizontal pull
- Biceps: elbow flexors
- Core: stabilizes the body in plank position
Step-by-Step Instructions
Step 1 — Setup
Bar at hip height (Smith machine or rack). Hanging underneath, body straight, heels on the floor.
Step 2 — Pull
Pull the chest toward the bar while squeezing the scapulae.
Step 3 — Descent
Lower in a controlled manner to straight arms.
Sets and Reps
3 sets of 12-15 reps. Rest 60 seconds.
Common Mistakes
- Sagging hips: rigid body like a plank
- Pulling with arms alone: engage the scapulae
- Partial range: chest to the bar
Safety Tips
Very safe exercise, ideal for learning to pull. The lower the bar, the harder it is.
Variations
- Feet elevated: increases difficulty
- With weighted vest: advanced progression
- Supinated grip: biceps emphasis
Who Is This Exercise For?
Beginners to intermediate. Perfect pull-up alternative for those who cannot do them yet.
Diagrams and illustrations
Illustration: Inverted Row
The inverted row is a bodyweight back exercise, accessible to beginners and progressive.