How to do the Inverted Row
Inverted Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Inverted Row demonstration · © GymiaFit
Inverted Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Inverted Row step by step
- 1Set up a bar at waist height or use a suspension trainer.
- 2Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- 3Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- 4Lean back, keeping your body straight and your heels on the ground.
- 5Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower yourself back to the starting position.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Inverted Row — questions
What muscles does the Inverted Row work?
The Inverted Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Inverted Row?
None — the Inverted Row uses your bodyweight only, so it works at home with nothing but floor space.
Is the Inverted Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Inverted Row?
Bodyweight Standing Close-grip Row, Bodyweight Standing Row, Bodyweight Standing Row (with Towel) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Inverted Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.