Inverted Wide Row
Description
The inverted wide row is a wide-grip variation of the inverted row, performed underneath a low bar. The wider grip shifts emphasis to the upper back, rhomboids, and rear delts compared to the standard shoulder-width grip. It is a strong choice for upper back development with bodyweight only.
Muscle Group
Equipment Required
Inverted Wide Row Instructions
- Set a barbell in a power rack at about waist height.
- Lie on the floor underneath the bar.
- Grip the bar wider than shoulder-width, palms facing away.
- Position your body in a straight line with heels on the floor.
- Brace your core and squeeze your glutes.
- Pull your chest up to the bar by leading with the elbows out wide.
- Squeeze your shoulder blades together hard at the top.
- Lower yourself back down with control to a full hang.
Inverted Wide Row Form & Visual
Inverted Wide Row Benefits
- Wide grip emphasizes upper back
- Strong rear delt and rhomboid engagement
- Builds back strength with bodyweight
- No weights required
- Different stimulus than standard inverted row
- Useful for posture work
Inverted Wide Row Muscles Worked
- Rhomboids
- Trapezius (middle and upper)
- Posterior deltoid
- Latissimus dorsi
Inverted Wide Row Variations & Alternatives
- Inverted Row
- Wide Grip Pull Up
- Wide Grip Row
- TRX Row
