Inverted Row Instructions
- Find a sturdy horizontal bar that can support your weight. A pull-up bar or a Smith machine bar works well.
- Set the bar at a height that allows you to hang from it with your arms fully extended and your feet on the ground.
- Lie down on your back directly underneath the bar.
- Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
- Engage your core and glutes to lift your hips off the ground until your body forms a straight line from your head to your heels.
- Pull your chest up towards the bar, keeping your elbows close to your body.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of reps.
Inverted Row Form & Visual
Inverted Row Benefits
- Strengthens the upper back muscles, including the rhomboids, trapezius, and rear deltoids
- Improves posture by counteracting the effects of sitting and slouching
- Engages the core muscles for stability and balance
- Can be modified to increase or decrease difficulty, making it accessible for a wide range of fitness levels
- Requires minimal equipment and can be done at home or in a gym
Inverted Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Forearm muscles
Inverted Row Variations & Alternatives
- Single-arm inverted row
- Feet-elevated inverted row
- Wide-grip inverted row
- Close-grip inverted row
- Reverse-grip inverted row
- Band-resisted inverted row
- Weighted inverted row
- Isometric hold inverted row
- Explosive inverted row