Inverted Row

How to do the Inverted Row

1. Position a bar in a rack to about waist height. You can also use a smith machine.
2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
4. Pause at the top of the motion, and return yourself to the start position.
5. Repeat for the desired number of repetitions.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	lats
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same middle back, with and without kit.

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 One-Arm Kettlebell Row Kettlebell

Harder than the Inverted Row

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

Superset the Inverted Row with

Opposing chest work — alternate sets without extra rest.

Decline Push-Up chest Incline Push-Up chest Incline Push-Up Medium chest Incline Push-Up Reverse Grip chest

Common questions

What muscles does the Inverted Row work?

The Inverted Row primarily works the mid back, with the 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?

None — the Inverted Row is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Renegade Row and Bent Over Barbell Row also need nothing.

Is the Inverted Row suitable for beginners?

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

Where should the Inverted Row go in a workout?

Early — the Inverted Row is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Decline Push-Up and Incline Push-Up 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