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Exercise 0498 · REF jdiExfW

Inverted Row With Straps exercise animation

Inverted Row With Straps

Category
Back
Equipment
Body Weight
Target
Upper Back

Using suspension straps instead of a fixed bar lets the hands rotate freely through the pull, which tends to feel more natural on the shoulders than a fixed-bar row and lets you finish each rep in a slightly different position. The instability of hanging straps also adds a small stabilization demand a rigid bar doesn't have.

How to Do the Inverted Row With Straps

  1. Set up a suspension trainer or straps at chest height.
  2. Stand facing the anchor point and grab the handles with an overhand grip.
  3. Walk your feet forward, leaning back until your body is at an angle.
  4. Keep your body straight and engage your core.
  5. Pull your chest towards the handles, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Inverted Row With Straps 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 With Straps work?
The Inverted Row With Straps primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Inverted Row With Straps?
The Inverted Row With Straps is done with no equipment — just body weight.
What's a good alternative to the Inverted Row With Straps?
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.