Inverted Row with Straps
Inverted Row with Straps is a strength - free-handle horizontal row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi
- Exercise type
- Strength - free-handle horizontal row
Exercise technique
- Attachment
Hang two ropes or straps evenly from a sturdy overhead support.
- Grip
Grip the ends fully and plant your heels.
- Lean
Lean backward with a straight body and extended arms.
- Pull
Bend your elbows and bring your chest between your hands.
- Shoulder blades
Draw both shoulder blades together evenly.
- Pause
Pause briefly at the top with taut straps.
- Return
Lower slowly while maintaining body alignment.
Key technique points
- Check attachment strength.
- Allow controlled hand rotation.
- Prevent heel slipping.
- Keep your hips in line.
- Pull both handles equally.
- Brake the shoulder load at the bottom.
Common mistakes
Unequal ropes
Do not hold your hands at different heights and rotate your torso.
Slack straps
Do not let resistance disappear at the top.
Dropping the hips
Do not break the suspended body line at the lower back.
Fingertip grip
Do not keep pulling while your hands slip along the rope.
Curling the wrists
Do not try to finish the pull by bending the hands.
Rapid backward movement
Do not expose your shoulders to sudden traction on the descent.
Frequently asked questions
Inverted Row with Straps: why is “Unequal ropes” a mistake?
Do not hold your hands at different heights and rotate your torso.
Inverted Row with Straps: why is “Slack straps” a mistake?
Do not let resistance disappear at the top.
Inverted Row with Straps: why is “Dropping the hips” a mistake?
Do not break the suspended body line at the lower back.
Inverted Row with Straps: why is “Fingertip grip” a mistake?
Do not keep pulling while your hands slip along the rope.
Inverted Row with Straps: why is “Curling the wrists” a mistake?
Do not try to finish the pull by bending the hands.
Inverted Row with Straps: why is “Rapid backward movement” a mistake?
Do not expose your shoulders to sudden traction on the descent.
What should I focus on when doing Inverted Row with Straps?
Check attachment strength. Allow controlled hand rotation. Prevent heel slipping. Keep your hips in line. Pull both handles equally. Brake the shoulder load at the bottom.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.