PlanWorkouts

Exercise 0499 · REF bZGHsAZ

Inverted Row exercise animation

Inverted Row

Category
Back
Equipment
Body Weight
Target
Upper Back

The inverted row is a bodyweight substitute for a barbell or dumbbell row, hanging the body under a bar and pulling the chest up rather than pulling weight toward the chest. Adjusting the body angle — more horizontal is harder, more upright is easier — is how you scale the difficulty without needing to add or remove plates.

How to Do the Inverted Row

  1. Set up a bar at waist height or use a suspension trainer.
  2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
  3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Lean back, keeping your body straight and your heels on the ground.
  5. Pull your chest towards the bar or 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 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 work?
The Inverted Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Inverted Row?
The Inverted Row is done with no equipment — just body weight.
What's a good alternative to the Inverted Row?
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.