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Exercise guide
Inverted Row
A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · trapezius · biceps brachii · posterior deltoid · rectus abdominis
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set a barbell in a rack at about waist height.
- Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.
- Hang with arms extended, heels on the floor, body straight from head to ankles.
- Pull your chest to the bar, squeezing the shoulder blades together.
- Lower yourself under control until arms are fully extended.
- Repeat.
Technique cues and common mistakes
- Keep the core braced — no hip sag.
- Pause briefly at the top with the chest against the bar.
Make the movement easier or harder
- To make it harder, elevate your feet; to make it easier, walk your feet in toward the bar.