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Inverted Row

Bodyweight horizontal row for upper-back strength and shoulder blade control.

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Inverted Row demonstration

Exercise overview

Training details

BackBicepsShouldersAbs

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a barbell securely in a rack at about waist height and lie beneath it.
  2. 02Grip the bar slightly wider than shoulder width and extend your legs so your body forms a straight line.
  3. 03Brace your trunk and pull your chest toward the bar by driving your elbows back.
  4. 04Pause with your chest close to the bar without shrugging or letting your hips sag.
  5. 05Lower under control until your arms are straight while keeping your shoulders active.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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