Hanging under a bar and pulling the chest up to it, the inverted row is a bodyweight back exercise that suits beginners. The body angle controls the difficulty, making it easy to progress from easy to hard as you get stronger.
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How effective is this exercise for you?
3
Sets
12
Reps
Bodyweight
Equipment
6.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Back
➕
Secondary
Biceps, Core
📋 How To Perform Inverted Row
1
Set a bar at hip height in a rack (or use rings/a Smith machine).
2
Lie under the bar, grip it, body straight, heels on the floor.
3
Pull your chest up to the bar, squeezing your shoulder blades together.
4
Lower slowly back to a full arm extension.
5
Keep your body rigid in a straight line throughout — no sagging hips.
💡 Benefits of Inverted Row
Builds the lats, rhomboids, rear delts and biceps with no equipment other than a sturdy bar or rings, and prepares the body for pull-ups. It also trains the core because the body must stay in a straight line.
📈 Sets, Reps & Programming
Do 3 sets of 8 to 15 reps, adjusting the foot position or bar height to control difficulty. Pull the chest to the bar and squeeze the shoulder blades together at the top.
⚠️ Common Mistakes to Avoid
Letting the hips sag toward the floor
Not pulling the chest all the way to the bar
Shrugging the shoulders instead of pulling them back
✅ Pro Tips
Keep the body in a straight line from head to heels
Pull the shoulder blades together at the top and lower slowly
🛡️ Safety Notes
Safe. Make sure the bar is securely set in a rack and can hold your weight.
🔁 Progressions & Regressions
Make it harderelevate the feet or add weight on the chest.
Make it easierbend the knees and stand more upright.
