Inverted Row on Bench
Description
The inverted row on a bench elevates the feet on a bench during inverted rows. The elevated feet shift more bodyweight onto the arms, increasing difficulty. It is a progression from standard flat-foot inverted rows toward weighted rows or pull-ups.
Equipment Required
Inverted Row on Bench Instructions
- Set a bar at about hip height. Place a bench nearby for your feet.
- Lie underneath the bar. Grip with an overhand grip. Place your heels on the bench.
- Body forms a straight line from heels to head.
- Pull your chest toward the bar.
- Squeeze your shoulder blades together.
- Lower under control.
- The elevated feet make this harder than flat-foot rows.
- Aim for 8 to 12 reps.
Inverted Row on Bench Form & Visual
Inverted Row on Bench Benefits
- Increased difficulty from elevated feet
- Greater pulling demand per rep
- Progressive from flat-foot inverted rows
- Builds toward weighted rows and pull-ups
- Simple setup
- Develops back pulling strength
Inverted Row on Bench Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Biceps brachii
- Posterior deltoid
- Core (stabilizer)
