Inverted Row II
Description
The inverted row II is a variation of the classic inverted row, performed underneath a low bar set in a power rack or Smith machine. Hanging horizontally from the bar with feet planted, you pull your chest up to the bar. The bodyweight load makes it accessible while still building real back strength.
Muscle Group
Equipment Required
Inverted Row II Instructions
- Set a barbell in a power rack at about waist height.
- Lie on the floor underneath the bar.
- Grip the bar with hands slightly wider than shoulder-width, palms facing away.
- Position your body in a straight line with heels on the floor.
- Brace your core and squeeze your glutes.
- Pull your chest up to the bar by driving your elbows back.
- Squeeze your shoulder blades together at the top.
- Lower yourself back down with control to a full hang.
Inverted Row II Form & Visual
Inverted Row II Benefits
- Builds back strength with bodyweight
- Accessible to lifters who cannot do pull-ups
- Strong rhomboid and lat engagement
- No weights required
- Strong core engagement to maintain plank
- Easy to scale by adjusting bar height
Inverted Row II Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Biceps brachii
- Posterior deltoid
Inverted Row II Variations & Alternatives
- Inverted Row
- Pull Up
- Bent Over Row
- TRX Row
