Exercise
Inverted Row
Also known as: bodyweight row, australian pull-up, horizontal row
Inverted Row is a compound exercise for the middle back. Main target: middle back. Also works: lower lats, biceps short head, rhomboids and posterior deltoid. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Common mistakes
- Hips sagging and the chest never reaching the bar.
Tips
- The more horizontal you are, the harder it gets. Start with a high bar and lower it week by week.
Used in these programs
Similar exercises
Bodyweight Mid Row
Bodyweight
Middle back
Mixed Grip Chin
Bodyweight
Middle back
Feet-Elevated Inverted Row
Bodyweight
Middle back
Middle Back Stretch
Bodyweight
Middle back
Spinal Stretch
Bodyweight
Middle back
Upper Back Stretch
Bodyweight
Middle back
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
Middle back
Leverage High Row
Machine
Middle back
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