Inverted Row
A bodyweight rowing exercise done hanging underneath a bar set at waist height, which builds the back using your own bodyweight as resistance. It is an accessible pulling exercise for beginners without access to a pull up bar.
- Primary musclesBack
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · compound
How to do the inverted row
- Set a bar in a rack at about waist height, or use a smith machine.
- Take a grip wider than shoulder width and hang underneath the bar with your body straight.
- Keep your heels on the ground and your arms fully extended; this is your starting position.
- Pull your chest up toward the bar by bending your elbows, retracting your shoulder blades as you go.
- Pause briefly once your chest nears the bar.
- Lower yourself back down slowly to the starting position, then repeat.
Original library instructions (5 steps)
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Common mistakes
- Letting the hips sag toward the floor; keep the body in a straight line from head to heels.
- Pulling with the arms alone rather than squeezing the shoulder blades together; think about pulling with your back.
- Setting the bar too low or too high for your height; adjust it so your body can stay fairly straight.
- Rushing the lowering phase; control the descent rather than dropping quickly.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 15 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Walk your feet further out to make the row easier, or closer to the bar to make it harder.
- Keep your body rigid throughout the movement, like a plank being pulled toward the bar.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the inverted row good for beginners?
Yes, it is one of the more accessible pulling exercises, and the difficulty can be adjusted just by changing your foot position.
What muscles does the inverted row work?
It mainly targets the back, using the pulling motion to build strength between the shoulder blades.
