Inverted Row V. 2
Inverted Row V. 2 is the middle rung where progress speeds up and pairs well with a heavy row.
How to do Inverted Row V. 2
- Set up a bar at waist height on a Smith machine or use a suspension trainer.
- Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart.
- Walk your feet forward, leaning back until your body is at a slight angle.
- Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Inverted Row V. 2 Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Inverted Row V. 2 Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Inverted Row V. 2
Swap Inverted Row V. 2 For
Inverted Row V. 2 — Frequently Asked Questions
How do you do the Inverted Row V. 2?
Set up a bar at waist height on a Smith machine or use a suspension trainer. Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart. Walk your feet forward, leaning back until your body is at a slight angle. 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 V. 2 work?
The Inverted Row V. 2 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 V. 2 should I do?
For muscle growth: 4 sets of 12-18 reps with 60 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 V. 2 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Inverted Row V. 2?
Try the Lever T-bar Reverse Grip Row, Dumbbell Bent Over Row or the Barbell Reverse Grip Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
