Inverted Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Hang with straight arms under a low bar and align your body in a straight line from head to heels.
• Pull your shoulder blades back and down to establish a stable starting position.
• Pull your chest up to the bar under control, guiding your elbows close to your torso.
• Pause briefly at the top to squeeze the back muscles, then lower yourself under control to the start.

Common mistakes

• Sagging at the hips or losing core tension.
• Pulling the bar to the neck instead of the lower chest.
• Dropping down quickly without controlling the eccentric phase.

Frequently asked questions

How can I make the inverted row easier or harder?

Adjusting the height of the bar changes the difficulty. Placing the bar higher makes the angle more vertical and easier, while lowering it increases the load.

Which muscles are targeted by the inverted row?

It primarily targets the upper back muscles, including the rhomboids and trapezius, along with the latissimus dorsi and biceps.

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