Smart Workout Diary

Inverted Row

The inverted row is a bodyweight horizontal pulling exercise performed beneath a low horizontal bar. It primarily trains the upper back and also involves the lats, biceps, and rear deltoids. It supports pulling strength, upper-body control, and postural strength.

Demonstration

Demonstration: Inverted Row

Instructions

  1. Set a sturdy horizontal bar around waist height and lie beneath it facing upward.
  2. Grip the bar with straight arms and position your body in a straight line from head to heels.
  3. Brace your torso, keep your heels on the floor, and pull your chest toward the bar.
  4. Pause briefly with your shoulder blades drawn together, without shrugging your shoulders.
  5. Lower yourself under control until your arms are straight, then repeat.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Calisthenics
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Pullup Bar
Difficulty
Beginner

Technique tips

  1. Keep your ribs from flaring and avoid letting your hips sag or rise during the pull.
  2. Use a higher bar position to reduce difficulty; use a lower position only if you can maintain body alignment.
  3. Pull with your elbows moving back rather than leading with your chin.
  4. Ensure the bar and its supports are secure before starting.
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