How to do the Inverted Row On Bench
Inverted Row On Bench 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 On Bench demonstration · © GymiaFit
Inverted Row On Bench at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Inverted Row On Bench step by step
- 1Set up a bench at a height that allows your body to hang freely underneath it.
- 2Lie face up on the ground with your head towards the bench.
- 3Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
- 4Position your body so that your heels are on the ground and your arms are fully extended.
- 5Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
- 6Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- 7Repeat for the desired number of repetitions.
Inverted Row On Bench — questions
What muscles does the Inverted Row On Bench work?
The Inverted Row On Bench primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Inverted Row On Bench?
None — the Inverted Row On Bench uses your bodyweight only, so it works at home with nothing but floor space.
Is the Inverted Row On Bench 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 On Bench?
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 On Bench 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.