Inverted Row tutorial
The inverted row is a bodyweight exercise where you hang beneath a fixed bar and pull your chest toward it. It strengthens the mid-back, lats and rear delts and is an excellent stepping stone toward pull-ups. It suits beginners training at home or in the gym.
How to perform
- Set a bar at about waist height in a Smith machine or rack.
- Lie under the bar and grip it slightly wider than shoulder width with palms facing down.
- Place your heels on the floor and keep your body straight and rigid from head to feet.
- Pull your shoulder blades back and down and draw your chest toward the bar.
- When your chest nears the bar, squeeze your shoulder blades together briefly.
- Lower yourself slowly until your arms are fully straight.
Breathing: Exhale as you pull toward the bar and inhale as you lower.
Key tips
- Keep your glutes and core tight so your body moves like a plank.
- Keep your elbows at roughly 45 degrees from your torso.
- Bend your knees to make it easier or elevate your feet to make it harder.
Common mistakes
- Letting the hips sag and losing the straight body line
- Reaching the chin toward the bar instead of bringing the chest
- Using partial reps without fully straightening the arms
Safety: People with shoulder or elbow pain should be careful and can start with a higher bar and a more upright body angle.
BackPrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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