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Inverted Row

Inverted Row

The Inverted Row is a fantastic compound exercise that primarily targets the muscles in your upper back, biceps, and core. Also referred to as the "horizontal pull-up," this exercise is a modified version of the traditional pull-up and is perfect for those looking for a challenging bodyweight exercise to strengthen their back muscles. To perform the Inverted Row, you'll need a stable horizontal bar that is elevated off the ground. It could be a smith machine bar, a sturdy table, or even a suspension trainer. By positioning your body at an angle beneath the bar, with your arms fully extended and your heels planted firmly on the ground, you are ready to begin. This exercise engages many of the same muscles as pull-ups but with less focus on your biceps and more on your back muscles. It targets the latissimus dorsi, rhomboids, and rear deltoids, which contribute to improved posture, enhanced upper body strength, and reduced risk of upper back pain. The Inverted Row can be easily modified to suit your fitness level. For beginners, the exercise can be performed with a higher bar or by bending your knees to decrease the resistance. As you gain strength, you can lower the bar or even elevate your feet on a bench or stability ball to intensify the exercise. Incorporating the Inverted Row into your workout routine can bring about significant improvements in your upper body strength and overall fitness. This exercise enables you to build a strong, balanced back that supports you in various activities while simultaneously developing core stability. So, if you're looking to add a challenging yet effective exercise to your routine, give the Inverted Row a try!


  • Start by securing a bar or TRX straps at waist height.
  • Stand facing the bar or TRX straps with your feet hip-width apart.
  • Lean backward, allowing your arms to fully extend in front of you while keeping your heels on the ground.
  • Keep your body in a straight line from head to heels.
  • Pull your chest up towards the bar or straps by squeezing your shoulder blades together.
  • At the top of the movement, your chest should be close to touching the bar or straps.
  • Slowly lower your body back to the starting position with control.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Increase the challenge by performing the inverted row on an unstable surface, such as a stability ball or TRX straps.
  • Vary your grip positions (overhand, underhand, and wide grip) to target different muscles in the back and arms.
  • Incorporate slow and controlled movements to maximize muscle engagement and avoid relying on momentum.
  • Engage your core muscles by squeezing your abs and glutes throughout the exercise.
  • As you progress, increase the difficulty by elevating your feet on a bench or step.
  • Don't forget to stretch your chest, shoulders, and biceps after performing inverted rows to maintain flexibility in those muscles.
  • Ensure that your shoulders remain pulled back and down to prevent shrugging or straining the neck.
  • Challenge yourself by adding weight to your inverted rows using a weighted vest or holding a dumbbell between your feet.
  • Include inverted rows as part of a well-rounded upper body workout routine to enhance overall strength and muscle development.


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