Inverted Row
Inverted Row is simple enough to learn in one session and pairs well with a heavy row.
How to do Inverted Row
- Position a bar in a rack to about waist height. You can also use a smith machine.
- 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.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Inverted Row Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Inverted Row Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Inverted Row
Swap Inverted Row For
Inverted Row — Frequently Asked Questions
How do you do the Inverted Row?
Position a bar in a rack to about waist height. You can also use a smith machine. 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. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Inverted Row work?
The Inverted Row primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Inverted Row should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Inverted Row good for beginners?
Yes. The Inverted Row is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Inverted Row?
Try the Lever Alternating Narrow Grip Seated Row, Seated Cable Row or the Barbell Reverse Grip Incline Bench Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
