Inverted Row
How to do it
Starting position
- Grip the bar wider than shoulder-width with an overhand grip.
- Get under the bar, extend your feet forward, and straighten your knees.
- Hang with your arms fully extended and look at the bar.
Movement
- Squeeze your shoulder blades back and pull your elbows behind your sides.
- Pull your upper body up until your collarbone touches the bar.
- Slowly extend your arms and return to the starting position.
Breathing
Exhale as you pull and inhale as you lower.
Trainer tips
- Keep your body in a straight line like a plank
- Pull your chest to the bar
- Squeeze your glutes so your hips do not sag
Cautions
- Bending your wrists strains the joints, so keep your wrists and forearms in a straight line.
- If your core loses tension and your lower back arches, it can cause a lumbar injury, so brace your abs tight.
- Sagging the hips downward
- Using a short range of motion
Exercise info
| Primary muscles |  Upper back Lats |
|---|---|
| Secondary muscles | Rear delts · Biceps · Forearms · Lower back |
| Equipment |  Bodyweight Barbell Power rack / half rack / squat rack Smith machine |
| Movement pattern | Horizontal pull |
| Rep range | 8–15 reps |
44 similar exercises
Representative exercise: Table Inverted Row
- Table Inverted Row
- Standing Inverted Row
- Inverted Row Bent Knee under Table
- Standing Pronated Grip Inverted Row
- Suspension Row
- Biceps Table Row
- Suspension Inverted Row
- Bodyweight Door Handle Row
- Inverted Row between Chairs
- Inverted Row Straight Legs under Table
- Suspension Inverted Row Parallel to the Floor
- Underhand-Grip Inverted Row
- Bench Pull-Ups
- Seated Pull-up
- Shoulder grip Inverted Row
- Bodyweight Rope Inverted Row
- Seated Pull-up Isometric Hold
- Seated Pull-up (Legs Elevated)
- TRX Inverted Row Arm Twist
- Inverted Row with Straps
- Suspension Bent Knee Inverted Row
- Suspension Wide-Grip Inverted Row
- Parallel Bar Bent-Knee Inverted Row
- Inverted Row on Bench
- Bent-Knee Inverted Row
- Suspender Row (Demo 2)
- Narrow Grip Inverted Row
- Supinated Grip Inverted Row
- Pull-Up with Bent Knee between Chairs
- Suspension Wide-Grip Inverted Row on Floor
- Bodyweight Standing Close Grip One Arm Row
- Inverted Row with Bent Knee between Chairs
- Ring Inverted Row
- Ring Neutral Grip Inverted Row
- Ring Inverted Row Parallel to the Floor
- Ring Weighted Neutral Grip Inverted Row
- Weighted Inverted Row
- Ring Elevated Row
- Suspender Weighted Inverted Row
- Ring Bent Knee Inverted Row
- Ring Wide Grip Inverted Row
- Ring Weighted Pronated Grip Inverted Row
- Inverted Legs Elevated Close grip Row
- Ring Wide Grip Inverted Row on Floor
Related exercises
Lying Reverse Push-upEasierBodyweight Good Morning RowEasierRing Neutral Grip Inverted RowHarderRing Knee Tuck RowHarderBarbell Bent Over RowSimilar exerciseMachine T-Bar Row (Plate Loaded)Similar exerciseDumbbell Bent Over RowSimilar exerciseMachine RowSame muscle · different equipmentBand RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.