Animated GIF · Available via API
gif_boxInverted Row
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
pull
Inverted Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Set up a bar at waist height or use a suspension trainer.
Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
Lean back, keeping your body straight and your heels on the ground.
Pull your chest towards the bar or handles, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower yourself back to the starting position.
Repeat for the desired number of repetitions.
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warning Common Mistakes
Bending at the Hips
Allowing the hips to sag or the knees to bend excessively reduces core involvement and makes the exercise easier than intended. Keep the body in a rigid plank position — heels on the floor, hips fully extended — for the entire set.
Pulling with the Hands Rather Than the Elbows
Initiating the pull by squeezing the grip forces the biceps to dominate rather than the lats and rhomboids. Cue yourself to drive the elbows toward the hips and imagine your hands as hooks rather than active pullers.
Not Fully Lowering Between Reps
Stopping short of full arm extension at the bottom removes the stretch reflex and reduces lat activation. Return to a dead hang with arms fully extended before pulling for each rep to ensure complete range of motion.
shuffle Variations & Progressions
Feet-Elevated Inverted Row
Raising the feet onto a bench increases the percentage of bodyweight being lifted, making it the natural next step when floor-based rows become too easy.
Weighted Inverted Row
Placing a weight plate on the chest adds external load for advanced trainees who need more resistance without access to a cable machine or barbell row setup.
Underhand Inverted Row
Flipping the grip to supinated (palms facing you) increases bicep involvement and is a good accessory movement when training for chin-ups or any underhand pulling pattern.
Single-Arm Inverted Row
Performing the row with one arm while the other holds the bar for balance dramatically increases unilateral lat and core demand, exposing and correcting side-to-side strength imbalances.
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