Inverted Row
An inverted row pulls your chest up to a low bar while your heels stay on the floor, working your upper back and biceps with your own bodyweight.
How it moves
Heels down, body straight, arms straightUpper back and biceps working. A simplified figure, not a full form check.
- Main muscle
- Upper back
- Equipment
- Pull-up bar
- Level
- Intermediate
- Where to start
- 3 sets of 6 to 12 reps
Written by WellPath FusionLast updated · Published
- Set a low bar. Use a bar in a rack set at about waist height, or a sturdy low bar.
- Hang underneath. Lie under the bar and grip it slightly wider than your shoulders, arms straight.
- Make a straight line. Rest on your heels and lift your hips so your body is straight.
- Pull. Pull your chest up to the bar, squeezing your shoulder blades together.
- Lower. Lower yourself slowly to straight arms.
What are the most common mistakes?
- Hips sagging. Keep your body in one line, as in a plank.
- Using an unsafe bar. Never use a table or anything that could tip or slide.
- Neck reaching forward. Lead with your chest, not your chin.
How can you make it easier or harder?
Make it easier
Raise the bar higher, or bend your knees with your feet flat on the floor.
Try next: Resistance Band RowStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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