How to Do the Inverted Row

The inverted row has you pull your chest to a bar while hanging beneath it, working your back and arms with your bodyweight. It is a great beginner row and a stepping stone toward pull-ups, with difficulty easy to adjust by changing your body angle.

Lats Barbell BodyweightBeginner

Log every set of your Inverted Row in Superlift

Muscles worked

Primary

Lats

Secondary

Biceps

How to do the Inverted Row

1
Set a bar in a rack at about waist height and lie under it.
2
Grip the bar slightly wider than shoulder-width with an overhand grip.
3
Straighten your body into a plank with heels on the floor.
4
Squeeze your shoulder blades together and pull your chest to the bar.
5
Pause briefly at the top.
6
Lower yourself with straight arms until you are fully extended.
7
Keep your hips up for the whole rep.

Form cues to remember

Body in one straight line
Pull your chest to the bar
Squeeze your shoulder blades
Lower under control

Common mistakes

Hips sagging

Squeeze your glutes and brace your abs so your body stays straight.

Using only your arms

Start by pulling your shoulder blades back before your elbows bend.

Partial reps

Fully extend your arms at the bottom and touch your chest to the bar.

Bar too low for your strength

Raise the bar or bend your knees until you can complete the full range.

Sets and reps

Muscle growth	3–4 sets of 8–15 reps, 60–90 seconds rest
Strength	3–4 sets of 6–10 reps with feet elevated or a weight on your chest
Endurance	2–3 sets of 15–20 reps with a higher bar

Keep your shoulders from rolling forward at the bottom, and use a bar that is securely set in the rack. Adjust bar height if you feel strain in your shoulders.

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Track your Inverted Row and watch it go up

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