Inverted Row
Overview
How to do it
- 1
Find a Bar or Suspension Trainer
Choose a low bar on a squat rack, a Smith machine, or suspension straps (e.g., TRX). Make sure the setup is stable.
- 2
Adjust the Height
Set the bar or straps at waist height or a little lower. A lower position makes the exercise harder.
- 3
Starting Position
Lie under the bar with your chest directly beneath it.Grip the bar with an overhand or underhand grip, with your hands shoulder-width apart.Stretch your legs out straight and place your heels on the floor, keeping your body in a straight line from head to heels.
- 4
Pull Up
Tighten your back and core, then bend your elbows to pull your chest toward the bar.Keep your elbows tucked close to your sides, and squeeze your shoulder blades together at the top.
- 5
Lower Down
Extend your arms slowly to come back to the starting position while keeping your body straight.
- 6
Repeat
Do 8–12 repetitions for 3–4 sets, and keep every rep controlled.
Form tips & common mistakes
Keep your abs tight so your hips do not drop.
Hold a straight line from your head to your heels for the entire movement.
Do not jerk or swing. Use slow, deliberate reps.
Keep your elbows near your torso to reduce excess shoulder strain.
At the top of the movement, the bar should touch your chest or come close to it.
Benefits
Works key upper-back muscles to build pulling strength and improve posture.
Builds postural muscles that help offset long periods of sitting or slouching.
Holding a straight body position activates and strengthens the core.
Offers a scalable pull-up alternative that suits all fitness levels.
Creates less stress on the shoulders and wrists than other pulling exercises.
Muscles worked
Latissimus Dorsi
Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis، Pectoralis Major
Erector Spinae، Rectus Abdominis
Alternatives & variations
Unilateral Lat Stretch on the Wall
Band Assisted Muscle-Up
Bent Over Dumbbell Row
Reverse Lat-Pulldown
Dead Hang
