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Inverted Row

Inverted row — bodyweight pulling exercise using a bar at waist height. Great for building back strength and progressing toward pull-ups. Builds back and bicep strength with bodyweight only. Excellent for pull-up progression. Adjustable difficulty by changing bar height.

How to Do Inverted Row: Step by Step

  1. Hang under a bar with arms straight
  2. Body in a straight line from head to heels
  3. Pull chest to bar, squeezing shoulder blades
  4. Lower with control

Common Mistakes to Avoid

  • Hips sagging — keep body rigid like a plank
  • Not pulling high enough — chest should touch the bar
  • Flaring elbows too wide

Inverted Row Tips

  • Easier: raise the bar higher or bend your knees
  • Harder: lower the bar or elevate your feet
  • Great stepping stone to pull-ups

Muscles Worked

backbicepscore
Equipment barbell
Tracking Count reps

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