Inverted Row with Straps
The Inverted Row with Straps is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.
How to Inverted Row with Straps
- 1
Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- 2
Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
- 3
Pause at the top of the motion, and return yourself to the start position.
- 4
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 with Straps work?
The Inverted Row with Straps primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.
Is the Inverted Row with Straps good for beginners?
Yes, the Inverted Row with Straps is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Inverted Row with Straps?
You need other to perform the Inverted Row with Straps. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.