Exercise Library / Inverted Row
Inverted Row
In the inverted row you hang under a bar or between straps and pull your chest up.
Strength TrainingWhat this exercise does
In the inverted row you hang under a bar or between straps and pull your chest up. It trains your back and arms using your own body weight, with an adjustable difficulty.
At a glance
- Muscles worked
- Upper/Mid Back, Biceps
- Experience
- Intermediate
- Equipment
- TRX / Suspension, Pull-up Bar
- Good for
- Everyday Strength
How to do it
- Set a bar at waist height, or hold suspension straps. Lie underneath and grip with your hands slightly wider than your shoulders.
- Walk your feet forward until your body is at an angle. Keep your body in a straight line.
- Pull your chest toward the bar by driving your elbows back.
- Squeeze your shoulder blades at the top.
- Lower slowly. Do 6 to 10 reps.
Common mistakes
- Letting the hips sag.
- Only bending the elbows, without squeezing the back.
- Dropping fast.
Make it easier or harder
Make it easier
Stand more upright, so the angle is steeper and the load lighter.
Make it harder
Walk your feet forward so your body is closer to flat, or raise your feet on a step.
Keep it safe
Check that the bar or straps are firmly fixed. Keep your body in one line from head to heels.
Related exercises
TRX Row
- Type
- Strength Training
- Body area
- Back
- Experience
- Intermediate
- Equipment
- TRX / Suspension
Bent-Over Row
- Type
- Strength Training
- Body area
- Back
- Experience
- Intermediate
- Equipment
- Barbell, Dumbbells
Single-Arm Dumbbell Row
- Type
- Strength Training
- Body area
- Back
- Experience
- Intermediate
- Equipment
- Dumbbells, Bench
Band Row
- Type
- Strength Training
- Body area
- Back
- Experience
- Beginner
- Equipment
- Resistance Bands / Cables
Seated Cable Row
- Type
- Strength Training
- Body area
- Back
- Experience
- Beginner
- Equipment
- Resistance Bands / Cables, Weight Machines
