Inverted row

Main muscle🎯 Upper back
Equipment🧰 Body weight
Area🔙 Back
step by step7

How to do it step by step

  1. Set up a bar at waist height or use a suspension trainer.
  2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
  3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
  4. Lean back, keeping your body straight and your heels on the ground.
  5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
  7. Repeat for the desired number of repetitions.

Similar exercises

Barbell bent over rowDumbbell bent over rowCable seated rowT-bar rowPendlay row

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

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