Inverted Row
A bodyweight horizontal row performed hanging under a fixed bar with heels on the floor, pulling the chest to the bar. Trains the upper back and scales easily by body angle.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Biceps
- Brachialis
- Abs (Rectus Abdominis)
- Glutes (Gluteus Maximus)
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bar in a rack or Smith machine around waist height. Lie under it, grip it overhand just wider than the shoulders, and straighten the body with heels on the floor.
Brace the core and squeeze the glutes so the body stays straight.
Pull the chest toward the bar, driving the elbows back.
Squeeze the shoulder blades together at the top.
Lower under control until the arms are straight.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Body like a plank
Chest to the bar
Squeeze the shoulder blades
Common mistakes
Hips sagging
Leading with the chin
Partial range at the bottom
Safety notes
Check the bar is secure in the hooks before hanging from it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.