Inverted Row
The Inverted Row targets the Middle Back and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The lats assist as stabilizers throughout the range of motion.
How to Inverted Row
- 1
Position a bar in a rack to about waist height. You can also use a smith machine.
- 2
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- 3
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- 4
Pause at the top of the motion, and return yourself to the start position.
- 5
Repeat for the desired number of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Inverted Row work?
The Inverted Row primarily works the Middle Back. Secondary muscles include the Lats, which assist during the movement.
Is the Inverted Row good for beginners?
Yes, the Inverted Row is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Inverted Row?
The Inverted Row requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.