Inverted Row

Inverted Row

The Inverted Row is a versatile and effective exercise that targets multiple muscle groups simultaneously. Also known as the body row or horizontal pull-up, it is a fantastic choice for anyone looking to strengthen their upper body, especially the muscles in the back, shoulders, and arms. This exercise can be performed using a suspension trainer, a barbell, or even a sturdy table at home. During an Inverted Row, you position yourself under the bar or suspension trainer, gripping it with an overhand grip. Your body should remain straight, with your heels on the ground and arms fully extended. From this starting position, you pull your chest towards the bar while maintaining a strong core and squeezing your shoulder blades together. It is important to control the movement and focus on engaging the muscles rather than using momentum. One of the major benefits of the Inverted Row is that it engages the muscles of the upper back, including the rhomboids, lats, and traps. Strengthening these muscles can help improve posture and counteract the negative effects of prolonged sitting or hunching over electronic devices. Additionally, the Inverted Row also targets the biceps, forearms, and rear deltoids, providing a well-rounded upper body workout. To progress or modify the exercise, you can adjust the difficulty by changing the angle of your body. The more horizontal your body is to the ground, the more challenging the exercise becomes. On the other hand, if you are just starting out or have limited upper body strength, you can elevate the bar or suspension trainer to make the exercise easier. Including the Inverted Row in your workout routine can help you build a strong and balanced upper body. However, it is important to ensure proper form and technique to prevent injuries. Don't forget to warm up properly, listen to your body, and gradually increase the difficulty of the exercise as you get stronger.


  • Start by setting up a bar at waist height, such as a Smith machine or a TRX band.
  • Stand facing the bar and grab it with an overhand grip, slightly wider than shoulder-width apart.
  • Walk your feet forward, allowing your body to lean back until your arms are fully extended and your body is at an angle.
  • Engage your core and keep your body in a straight line from head to toe.
  • Bend your elbows and pull your chest towards the bar. Keep your shoulders down and squeeze your shoulder blades together.
  • Pause for a moment at the top of the movement, then slowly lower yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize muscle activation and prevent injury.
  • Engage your core by drawing your belly button towards your spine during the entire movement.
  • Gradually increase the difficulty by elevating your feet on a bench or using a suspension trainer.
  • Vary your grip width to target different muscles, such as a wide grip for more lat activation or a narrow grip for greater emphasis on the biceps and upper back.
  • Control the descent phase (eccentric) of the movement to promote muscle growth and improve overall strength.
  • Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles.
  • Avoid shrugging your shoulders during the exercise to prevent unnecessary tension in the neck and traps.
  • Combine the inverted row with other compound exercises like push-ups or squats for a full-body workout.
  • Listen to your body and adjust the difficulty level or the number of repetitions according to your fitness level and goals.
  • Ensure you have a stable and secure bar or handles to perform the exercise safely.


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