Fitwill stands in solidarity with Ukraine

Inverted Row on Bench

Inverted Row on Bench

The Inverted Row on Bench is a versatile and effective exercise that targets multiple muscles in your upper body. It primarily works your back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. Additionally, it engages your biceps, rear delts, and the stabilizing muscles in your core. To perform the Inverted Row on Bench, you'll need a sturdy bench or a bar positioned low to the ground. This exercise mimics a horizontal pull-up motion and offers a great alternative if you don't have access to a pull-up bar. By utilizing your body weight as resistance, the Inverted Row on Bench helps to develop a strong and defined back while also improving your grip strength. It can be modified to accommodate different fitness levels by adjusting the angle of your body in relation to the bench. Incorporating the Inverted Row on Bench into your workout routine can contribute to improved posture, increased upper body strength, and enhanced overall functional fitness. Remember to maintain proper form throughout the movement, engage your core muscles, and breathe steadily. Perform this exercise alongside other compound movements to experience a well-rounded workout regimen.


  • Position a bench horizontally and place it against a stable surface.
  • Lie face-up on the bench, ensuring that your head is positioned at the end of the bench.
  • Extend your legs and keep them straight on the bench.
  • Grasp the edge of the bench with an overhand grip, wider than shoulder-width apart.
  • While keeping your body straight, engage your core and squeeze your shoulder blades together.
  • Pull your chest towards the bench by flexing your elbows and retracting your shoulder blades.
  • Continue pulling until your chest is just above the bench.
  • Pause for a moment, then slowly release and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the exercise to engage the correct muscles.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Start with a shoulder-width grip on the bench to target your back muscles effectively.
  • Squeeze your shoulder blades together at the top of the movement to maximize back engagement.
  • Lower yourself slowly and in a controlled manner to work your muscles effectively throughout the entire range of motion.
  • Don't rush through the exercise - focus on quality reps rather than quantity.
  • If the exercise feels too challenging, use a lower bench or adjust the angle to make it easier.
  • Increase the difficulty by using a higher bench or adding extra weight to your body.
  • Make sure to warm up your upper body before performing the inverted row to prevent injury.
  • Listen to your body and give yourself enough rest between sets to recover properly.

Related Exercises


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

Related Workouts