Back · Bodyweight · Compound · Beginner
Inverted Row
PrimarySecondary
- Main muscles
- Upper Back
- Also working
- Lats
How to do it
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
Swaps on other equipment
Each has the upper back as its main muscle and is also a pull, on a different piece of equipment.
Other upper back exercises
- Bodyweight Mid Row · Other
- Dumbbell Incline Row · Dumbbell
- Incline Bench Pull · Barbell
- Inverted Row with Straps · Other
- Leverage High Row · Machine
- Lying Cambered Barbell Row · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake