Inverted Row
Inverted Row is a strength - horizontal bodyweight pull exercise involving Rhomboids and middle trapezius, Latissimus dorsi. 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, Latissimus dorsi
- Secondary muscles
- Biceps brachii, Posterior deltoid, Transversus abdominis
- Exercise type
- Strength - horizontal bodyweight pull
Exercise technique
- Check the bar
Confirm that the bar cannot rotate or come free of its supports.
- Setup
Position yourself beneath the bar with your heels on the floor and take an overhand grip.
- Alignment
Lift your hips to form a straight line from head to heels.
- Pull
Bend your elbows backward and bring your chest toward the bar.
- Top position
Pause briefly at chest height without flaring your ribs.
- Lower
Extend your arms while keeping your hips on the same line.
- Difficulty
If you cannot maintain alignment, bring your feet closer and bend your knees.
Key technique points
- Use your heels as fixed supports.
- Test bar stability beforehand.
- Raise your chest before your chin.
- Do not leave your hips behind during the movement.
- Draw your shoulder blades together as you pull.
- Do not rest by sitting on the floor at the bottom.
Common mistakes
Dropping the hips
Do not leave your pelvis on the floor as your chest rises.
Reaching with the head
Do not shorten the chest pull by extending your neck forward.
Pushing with the knees
Do not bend and straighten your legs to propel your body toward the bar.
Setting the bar loosely
Do not load an unsecured bar from underneath.
Rolling the shoulders forward
Do not bring the fronts of your shoulders toward the bar instead of your chest at the top.
Losing alignment on the descent
Do not let your lower back sag as your arms extend.
Frequently asked questions
Inverted Row: why is “Dropping the hips” a mistake?
Do not leave your pelvis on the floor as your chest rises.
Inverted Row: why is “Reaching with the head” a mistake?
Do not shorten the chest pull by extending your neck forward.
Inverted Row: why is “Pushing with the knees” a mistake?
Do not bend and straighten your legs to propel your body toward the bar.
Inverted Row: why is “Setting the bar loosely” a mistake?
Do not load an unsecured bar from underneath.
Inverted Row: why is “Rolling the shoulders forward” a mistake?
Do not bring the fronts of your shoulders toward the bar instead of your chest at the top.
Inverted Row: why is “Losing alignment on the descent” a mistake?
Do not let your lower back sag as your arms extend.
What should I focus on when doing Inverted Row?
Use your heels as fixed supports. Test bar stability beforehand. Raise your chest before your chin. Do not leave your hips behind during the movement. Draw your shoulder blades together as you pull. Do not rest by sitting on the floor at the bottom.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.