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Exercise 2298 · REF Mxa7Cr8

Inverted Row On Bench exercise animation

Inverted Row On Bench

Category
Back
Equipment
Body Weight
Target
Upper Back

Positioning the feet on a bench during an inverted row increases the body angle toward horizontal, which increases the percentage of bodyweight being pulled compared to a standing-feet version. It's a way to make the row harder without adding external weight.

How to Do the Inverted Row On Bench

  1. Set up a bench at a height that allows your body to hang freely underneath it.
  2. Lie face up on the ground with your head towards the bench.
  3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
  4. Position your body so that your heels are on the ground and your arms are fully extended.
  5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
  6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Inverted Row On Bench primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Inverted Row On Bench work?
The Inverted Row On Bench primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Inverted Row On Bench?
The Inverted Row On Bench is done with no equipment — just body weight.
What's a good alternative to the Inverted Row On Bench?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.