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All exercises

Inverted row

Beginner

Inverted row is a compound bodyweight exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Set up a bar at waist height or use a suspension trainer.
  2. 2Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
  3. 3Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Lean back, keeping your body straight and your heels on the ground.
  5. 5Pull your chest towards the bar or handles, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell one arm bent-over rowDumbbell
  • Cable seated rowCable
  • Cable low seated rowCable
  • Cable rope seated rowCable
  • Cable seated wide-grip rowCable

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell bent over rowBarbell
  • Barbell incline rowBarbell
  • Barbell one arm bent over rowBarbell
Logged today · 1 min restInverted row

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