Inverted Row with Straps

Inverted Row with Straps

The Inverted Row with Straps is a highly effective compound exercise that targets multiple muscle groups, primarily the back, arms, and core. It is a great exercise for developing a strong and muscular upper body, improving posture, and increasing overall strength and stability. This exercise involves using straps, which are usually suspended from a bar or any sturdy overhead structure. The straps allow for a greater range of motion and provide a challenging yet adjustable resistance. The inverted position, with your body leaning back, engages the lower back, glutes, and hamstrings in addition to the upper body muscles. When performed correctly, the Inverted Row with Straps not only builds strength but also enhances body control and coordination. It can be easily modified to suit different fitness levels by adjusting the angle of the body and the length of the straps. This makes it suitable for beginners who are just starting their fitness journey, as well as advanced athletes looking to push their limits. To maximize the benefits of the Inverted Row with Straps, it is important to maintain proper form throughout the exercise. Keep your body aligned, engage your core, and focus on squeezing your shoulder blades together during the pulling motion. Varying your grip can also target different muscle groups, such as using a wide grip to emphasize the back or a close grip to engage the biceps more. Incorporating the Inverted Row with Straps into your workout routine can help build a strong, functional upper body while also improving posture and stability. Whether you prefer working out at home or hitting the gym, this versatile exercise can easily be incorporated into any training program to help you achieve your fitness goals.


  • Begin by grabbing the handles of the suspension straps and facing towards the anchor point.
  • Walk your feet forward until your body is leaning backward, keeping your arms extended and your body in a straight line from head to heels.
  • Pull your shoulder blades down and back, and engage your core.
  • Bend your elbows and pull your chest towards the handles, squeezing your shoulder blades together.
  • Pause at the top of the movement and then slowly lower yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core by pulling your belly button towards your spine during the entire movement.
  • Keep your body in a straight line from shoulder to ankle throughout the exercise.
  • Squeeze your shoulder blades together at the top of the movement to engage your back muscles.
  • Don't let your shoulders shrug up towards your ears during the exercise.
  • Focus on pulling with your back muscles instead of just relying on your arms.
  • Use a grip that is comfortable for you, whether it's overhand or underhand.
  • Control the movement both on the way up and on the way down to maximize effectiveness.
  • If the exercise feels too challenging, you can adjust the difficulty by walking your feet forward or backward.
  • Breathe out as you pull yourself up and breathe in as you release back down.
  • Make sure to warm up properly before attempting this exercise to prevent any injuries.


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