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Inverted Row

Inverted rows are a bodyweight pulling exercise for the back, biceps, and forearms. They develop mid-back strength and can be progressed with foot elevation or weighted vests.

Inverted Row demonstration

Visual demonstration — Inverted Row

Muscles Worked

Back (Primary)BicepsForearms

Step-by-Step Instructions

  1. 1Set a bar at waist height and position yourself underneath it.
  2. 2Grab the bar with an overhand grip, arms straight, and heels on the floor.
  3. 3Pull your chest to the bar while squeezing your shoulders together.
  4. 4Lower yourself back down with control.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your body rigid and straight.
  • Focus on pulling elbows back.
  • Pause at the top for better activation.

Common Mistakes to Avoid

  • Letting hips sag
  • Not touching chest to bar
  • Using momentum

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