Inverted Row
Learn how to do inverted row with a clear setup, controlled movement, and a technique you can repeat.
How to do inverted row
- Position a bar in a rack to about waist height. You can also use a smith machine.
- 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.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do inverted row?
Position a bar in a rack to about waist height. You can also use a smith machine. 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. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
What muscles does inverted row work?
Inverted Row primarily trains the back. The exact demand depends on your setup, range, and chosen load.
What is the best technique for inverted row?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of inverted row?
Related options include Inverted Row with Straps, Back Extension, Band Assisted Pull-Up. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related back exercises
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