Inverted Row On Bench

Advanced

Upper Back

Body Weight

Inverted Row On Bench fits between vertical and horizontal pulls, and pure bodyweight leverage keeps the focus on a thicker, wider upper back.

How to do Inverted Row On Bench

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

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Inverted Row On Bench Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.

Common Inverted Row On Bench Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Pulling with the arms before the shoulder blades move

Start each rep by drawing the shoulder blades together, then bend the elbows.

Easier and Harder Than Inverted Row On Bench

Easier progression

Lever T-bar Reverse Grip Row

Swap Inverted Row On Bench For

Cable Seated One Arm Alternate Row

Dumbbell Reverse Grip Incline Bench One Arm Row

Rope Climb

Inverted Row On Bench — Frequently Asked Questions

How do you do the Inverted Row On Bench?

Set up a bench at a height that allows your body to hang freely underneath it. Lie face up on the ground with your head towards the bench. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart. 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 On Bench work?

The Inverted Row On Bench 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 On Bench should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Inverted Row On Bench good for beginners?

Not usually. The Inverted Row On Bench is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Inverted Row On Bench?

Try the Cable Seated One Arm Alternate Row, Dumbbell Reverse Grip Incline Bench One Arm Row or the Rope Climb. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.