Inverted Row

Inverted Row


This exercise involves using a bar or suspension trainer to perform a rowing motion while lying on your back underneath the bar or suspension trainer. It targets the muscles of the upper back, shoulders, and arms.

Muscle Group

Equipment Required

Inverted Row Instructions

  1. Find a sturdy horizontal bar that can support your weight. A pull-up bar or a Smith machine bar works well.
  2. Set the bar at a height that allows you to hang from it with your arms fully extended and your feet on the ground.
  3. Lie down on your back directly underneath the bar.
  4. Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
  5. 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.
  6. Pull your chest up towards the bar, keeping your elbows close to your body.
  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 Form & Visual

Inverted Row

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
  • Trapezius
  • Rhomboids
  • 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