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All exercises

Inverted row on bench

Beginner

Inverted row on bench 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 bench at a height that allows your body to hang freely underneath it.
  2. 2Lie face up on the ground with your head towards the bench.
  3. 3Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Position your body so that your heels are on the ground and your arms are fully extended.
  5. 5Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
  6. 6Pause for a moment at the top of the movement, then slowly lower your body back down 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
  • Inverted rowBodyweight

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 on bench

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