Inverted Row
Description
The inverted row (body row or Australian pull-up) hangs from a bar at hip height and pulls the chest toward the bar. It is the bodyweight pulling counterpart to the push-up and is the primary back exercise for those who cannot do pull-ups.
Equipment Required
Inverted Row Instructions
- Set a bar at about hip height. Lie underneath and grip with overhand grip.
- Extend your body in a straight line from heels to head. Heels on the floor.
- Pull your chest toward the bar by driving elbows back.
- Squeeze your shoulder blades together at the top.
- Lower under control.
- Adjust body angle for difficulty — more horizontal is harder.
- Aim for 8 to 15 reps.
- Progress toward pull-ups by lowering the bar height over time.
Inverted Row Form & Visual
Inverted Row Benefits
- Primary bodyweight back exercise
- Counterpart to the push-up
- Adjustable difficulty by body angle
- Builds pulling strength toward pull-ups
- No pull-up bar height needed
- Accessible for all levels
Inverted Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (stabilizer)
