Inverted Row.

How to do it.

1. Step 01

   Lie on your back under a sturdy bar or Smith machine bar.

2. Step 02

   Grasp the bar with an overhand grip, slightly wider than shoulder-width.

3. Step 03

   Position your body so your chest is directly under the bar.

4. Step 04

   Pull your chest towards the bar, squeezing your shoulder blades together.

5. Step 05

   Keep your body straight from head to heels.

6. Step 06

   Slowly lower yourself back to the starting position with control.

Pro cues.

• Adjust foot placement to modify difficulty (straighter body is harder).

• Maintain a rigid core to prevent hip sagging.

• Focus on pulling with your back muscles, not just your arms.

Questions, answered.

What is the Inverted Row?

Compound bodyweight exercise targeting the lats and rhomboids, improving upper back strength and posture.

What muscles does the Inverted Row work?

The Inverted Row primarily works your lats and rhomboids. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the Inverted Row?

None. The Inverted Row is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Inverted Row?

A typical prescription for the Inverted Row is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Inverted Row good for beginners?

Yes. The Inverted Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.