Inverted Row
- Primary muscle group
- Back
- Equipment
- Bodyweight
- Movement type
- Compound
- Where
- Home or gym
How to do Inverted Row
Setup
Set a bar at waist height in a rack or use suspension straps. Lie underneath with your body straight, heels on the ground, and grab the bar with an overhand grip slightly wider than shoulder-width.
How to do it
- Pull your chest to the bar by driving your elbows back and squeezing your shoulder blades together
- Keep your body in a straight line from head to heels throughout the movement
- Lead with your chest, not your chin, as you pull upward
- Lower yourself under control until your arms are fully extended
- Think about pulling the bar apart to engage your back muscles more effectively
Watch out for
- Letting the hips sag or pike upward instead of maintaining a plank position
- Pulling with the arms instead of initiating the movement by retracting the shoulder blades
- Craning the neck forward to touch the bar with the chin rather than the chest
How FlexFit programs Inverted Row
Inverted Row is a back movement that needs no equipment. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.