Exercise
Feet-Elevated Inverted Row
Also known as: inverted row on bench, feet elevated inverted row, elevated australian pull up, decline inverted row
Feet-Elevated Inverted Row is a compound exercise for the middle back. Main target: middle back. Also works: lats, biceps and posterior deltoid. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Set a bar at hip height, lie under it and place your heels on a bench so your body is horizontal; grasp the bar with an overhand grip.
- Pull your chest up to the bar, keeping the body in one straight line.
- Squeeze the shoulder blades together at the top.
- Lower yourself under control to straight arms and repeat.
Similar exercises
Inverted Row
Bodyweight
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Bodyweight Mid Row
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Mixed Grip Chin
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Middle Back Stretch
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Spinal Stretch
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Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
T-Bar Row with Handle
Barbell
Middle back
Inverted Row with Straps
Other
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Leverage High Row
Machine
Middle back
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