Back · Compound

Inverted Row

A bodyweight row under a fixed bar that builds pulling strength and scapular control.

MAIN MUSCLE
Upper back, Lats
ALSO WORKS
Biceps, Rear delts, Core
EQUIPMENT
Barbell, Bodyweight
LEVEL
Beginner
REPS
8-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set a bar at about waist height and hang under it with straight arms.

  2. Keep the body straight from head to heels.

  3. Pull your chest to the bar, squeezing the shoulder blades.

  4. Lower yourself under control to straight arms.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does Inverted Row work?

The main muscle is Upper back, Lats. It also works Biceps, Rear delts, Core.

How many reps should I do?

FORGE suggests 8-15 reps for Inverted Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Inverted Row?

These train the same muscles: Machine Row, Seated Cable Row, Pull-Up.