Inverted Row (version 2)

Inverted Row (version 2)

The Inverted Row (version 2) is a challenging and effective exercise that targets your back muscles, particularly your latissimus dorsi, rhomboids, and rear deltoids. It is also great for improving your upper body strength and posture. Unlike traditional bent-over rows, this variation is performed using a suspension trainer or a Smith machine, allowing for greater stability and control during the movement. With the Inverted Row (version 2), you'll be pulling your body up against gravity, engaging your upper back muscles as well as your biceps and forearms. This exercise is excellent for individuals of all fitness levels, as it can be easily modified to suit your strength and abilities. As you progress, you can adjust the angle of your body by either increasing or decreasing the incline to make the exercise more challenging. Incorporating the Inverted Row (version 2) into your workout routine can have numerous benefits. Strengthening your back muscles promotes good posture and helps prevent common issues such as rounded shoulders. It also enhances overall upper body strength, which is essential for tasks like lifting heavy objects and improving sports performance. Remember to focus on proper form and maintain a controlled tempo throughout the movement. To ensure safety, start with a weight or resistance level that allows you to perform the exercise comfortably and with proper technique. As you become more proficient, gradually increase the difficulty by adjusting the incline or adding additional resistance. Include the Inverted Row (version 2) in your workouts to target your back muscles, improve posture, and build upper body strength. As with any exercise, consistency and progression over time will yield the best results. Stick with it, and you'll reap the rewards of a stronger, healthier back.


  • Start by setting up a suspension trainer at waist height.
  • Stand facing the anchor point with your feet hip-width apart.
  • Grab the handles with an overhand grip, palms facing down.
  • Take a step forward to create tension in the straps.
  • Lean back until your body is at a slight angle, keeping your core engaged.
  • Keep your body in a straight line from head to heels.
  • Initiate the rowing motion by bending your elbows and pulling your chest towards the handles.
  • Squeeze your shoulder blades together at the top of the movement.
  • Slowly lower yourself back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum effectiveness and minimize the risk of injury.
  • Start with a comfortable hand placement on the bar, slightly wider than shoulder-width apart.
  • Engage your core muscles throughout the exercise to maintain stability and proper body alignment.
  • Initiate the movement by squeezing your shoulder blades together and pulling your chest toward the bar.
  • Control the descent back to the starting position, feeling the muscles in your back and arms working.
  • Gradually increase the difficulty by performing the exercise with straight legs or adding weight.
  • Incorporate a full range of motion by lowering yourself until your arms are fully extended and your shoulders are stretched.
  • Breathe consistently throughout the exercise, exhaling as you pull yourself up and inhaling as you lower yourself down.
  • For variety, try using different grip variations such as underhand or wide grip.
  • To challenge your stability and engage additional muscles, perform the inverted row on unstable surfaces like a Swiss ball.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine