Inverted Row With Straps

Inverted Row With Straps


This exercise involves using straps to perform a rowing motion while hanging upside down. It targets the back muscles and can be modified to increase or decrease difficulty.

Muscle Group

Equipment Required

Inverted Row With Straps Instructions

  1. Attach the straps to a sturdy anchor point, such as a pull-up bar or a squat rack.
  2. Adjust the height of the straps so that they are at about waist height when you are lying on the ground underneath them.
  3. Lie on your back underneath the straps, with your feet flat on the ground and your knees bent.
  4. Reach up and grab the straps with an overhand grip, with your hands shoulder-width apart.
  5. Engage your core and glutes, and lift your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  6. Pull your chest up towards the straps, keeping your elbows close to your body and your shoulders down and back.
  7. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  8. Repeat for the desired number of reps.

Inverted Row With Straps Form & Visual

Inverted Row With Straps

Inverted Row With Straps Benefits

  • Strengthens the upper back muscles
  • Improves posture
  • Increases grip strength
  • Engages the core muscles
  • Can be modified for different fitness levels

Inverted Row With Straps Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Inverted Row With Straps Variations & Alternatives

  • Inverted Row with Rings
  • Inverted Row with Barbell
  • Inverted Row with Dumbbells
  • Inverted Row with Resistance Bands
  • Inverted Row with TRX Suspension Straps