Inverted Row
Primary
Back
Secondary
Biceps, Core
Equipment
Barbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Inverted Row is a solid beginner-level pulling movement in the compound category. Use for bodyweight pulling for optimal results.
Everything You Need to Know About the Inverted Row
The Inverted Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bodyweight pulling for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Inverted Row work?
Primary
Secondary
Stabilizers
Step-by-step: Inverted Row
- 1
Set barbell in rack at waist height.
- 2
Lie under the bar for optimal results.
- 3
Grip bar wider than shoulder-width.
- 4
Keep body straight for optimal results.
- 5
Pull chest to bar for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Inverted Row?
Great bodyweight row option.
Lower bar = harder for optimal results.
Keep body rigid for optimal results.
Good pull-up progression.
Mistakes to watch for on the Inverted Row
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Inverted Row shifts the loading pattern away from your Latissimus dorsi and can compress your lower back. Stay planted and let your Latissimus dorsi do the work.
Not pulling high enough.
On pulling movements like the Inverted Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Body not straight for optimal results.
On pulling movements like the Inverted Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Who should do the Inverted Row?
All fitness levels looking to build strength and muscle definition.
How to Program the Inverted Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60s.
What are good alternatives to the Inverted Row?
Other Variations
- Ring Row
- Feet-Elevated Inverted Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Inverted Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure the bar.
- Keep body straight.