Exercise guide · Back
Inverted Row
The inverted row trains your upper back and lats by pulling your chest to a fixed bar while your body stays horizontal underneath. Raising or lowering the bar changes difficulty without adding weight.
- Targets: Mid back
- Equipment: Bodyweight
- Type: Compound
Step by step
How to do the Inverted Row
- Set the bar in a rack or Smith machine at waist to chest height—higher is easier, lower is harder.
- Lie on your back under the bar and grip it slightly wider than shoulder-width with an overhand grip.
- Walk your feet forward until your legs are straight and your body forms one line from heels to shoulders.
- Pull your chest toward the bar by driving elbows back and squeezing shoulder blades together at the top.
- Lower yourself under control until arms are fully extended without dropping your hips between reps.
Form cues
- Keep a rigid line from head to heels
- Touch the bar with your chest at the top
- Press your heels into the floor
- Squeeze shoulder blades together at the top
Common mistakes
- Hips sagging or piking—breaking the straight body line
- Half reps—stopping before your chest reaches the bar
- Flaring elbows straight out to the sides
- Kicking the legs to finish the last inch
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps and Forearms
Safety: Walk your feet closer to the bar to make reps easier; elevate your feet on a bench to progress. Stop if you feel sharp neck or trap pain from shrugging at the top.
Alternatives
