Inverted Row on Bench

Inverted Row On Bench


This exercise involves lying on your back on a bench and pulling your body up towards the bench using your arms and back muscles. It is a great exercise for strengthening the upper back and improving posture.

Muscle Group

Equipment Required

Inverted Row on Bench Instructions

  1. Find a sturdy bench or low bar that can support your weight.
  2. Lie on your back underneath the bench or bar, with your feet flat on the ground and your knees bent.
  3. Reach up and grab the bar or bench with an overhand grip, with your hands shoulder-width apart.
  4. Engage your core and glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
  5. Pull your chest up towards the bar or bench, keeping your elbows close to your body and squeezing your shoulder blades together.
  6. Lower yourself back down to the starting position with control, and repeat for the desired number of reps.

Inverted Row on Bench Form & Visual

Inverted Row on Bench

Inverted Row on Bench Benefits

  • Strengthens the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
  • Improves posture by correcting rounded shoulders and forward head posture
  • Engages the core muscles for stability and balance
  • Can be modified for different fitness levels by adjusting the angle of the bench
  • Requires minimal equipment and can be done at home or in a gym

Inverted Row on Bench Muscles Worked

  • Rhomboids
  • Trapezius
  • Biceps
  • Forearms
  • Latissimus Dorsi

Inverted Row on Bench Variations & Alternatives

  • Inverted Row on Rings
  • Inverted Row on TRX
  • Inverted Row on Barbell
  • Inverted Row on Smith Machine
  • Inverted Row with Resistance Bands