Inverted Row with Straps

How to do the Inverted Row with Straps

1. Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
2. Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
3. Pause at the top of the motion, and return yourself to the start position.
4. Repeat for the desired number of repetitions.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
Equipment	other equipment
Difficulty	beginner
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Harder than the Inverted Row with Straps

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Inverted Row with Straps with

Opposing chest work — alternate sets without extra rest.

Suspended Push-Up chest Svend Press chest Dips - Chest Version chest Alternating Floor Press chest

Common questions

What muscles does the Inverted Row with Straps work?

The Inverted Row with Straps primarily works the mid back, with the biceps and lats as secondary movers. Alternating Renegade Row, Bent Over Barbell Row, and Bent Over One-Arm Long Bar Row train the same muscle, across 8 equipment types.

What equipment do you need for the Inverted Row with Straps?

The Right Equipment. Without the right equipment, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Inverted Row with Straps suitable for beginners?

Yes, the Inverted Row with Straps is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Inverted Row with Straps go in a workout?

Early — the Inverted Row with Straps is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Suspended Push-Up and Svend Press later.

Similar exercises

Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over One-Arm Long Bar Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell