Inverted Row
BWBodyweightStrength
No video available
The Inverted Row is a bodyweight strength exercise performed by lying under a sturdy bar or suspension straps set at waist height, gripping it overhand, and pulling your chest toward the bar while keeping your body straight like a plank. Its primary purpose is to build upper body pulling strength and improve posture by targeting the back muscles, including the lats, rhomboids, and traps, along with the shoulders, rear delts, and biceps. No equipment beyond a bar or rings is needed, making it ideal for beginners to advanced athletes seeking scalable back development without weights.
How to Perform Inverted Row
- 1Find a sturdy horizontal bar (like a Smith machine bar or low pull-up bar) set at waist height. Lie underneath it facing up, reaching to grab the bar with an overhand grip slightly wider than shoulder-width.
- 2Position your body in a straight plank: shoulders under the bar, legs straight and together with heels on the ground, arms fully extended, and core engaged.
- 3Pull your chest toward the bar by driving elbows back and squeezing your shoulder blades together; exhale as you pull.
- 4Continue until your chest touches or nearly touches the bar, keeping your body straight like a board.
- 5Lower yourself back to the starting position with control; inhale as you lower.
- 6Repeat for desired reps, maintaining tension in your back throughout.
- 7Key form tips: Keep your body rigid from head to heels—avoid sagging hips or arching back. Eyes forward, neck neutral. Common mistakes: Using momentum (swing less), flaring elbows (keep them at 45 degrees), or incomplete range (full pull and lower).
