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Inverted Row Slide

Inverted Row Slide

The Inverted Row Slide is a challenging and effective exercise that targets your back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It also engages your biceps, forearms, and core muscles, making it a fantastic compound movement for developing overall upper body strength and muscle definition. To perform the Inverted Row Slide, you will need a sturdy horizontal bar or a suspension trainer. Simply grab the bar with an overhand grip, slightly wider than shoulder-width apart, and position yourself underneath it. Your body should be in a straight line from your heels to your head. Engage your core and squeeze your shoulder blades together as you pull your chest towards the bar, keeping your elbows close to your sides. Pause at the top for a brief moment, ensuring a full contraction of the back muscles, and then slowly lower yourself back down to the starting position. The Inverted Row Slide can be easily modified to challenge your muscles further. To increase the difficulty, elevate your feet onto a bench or a sturdy box, or choose a lower suspension anchor point. You can also make it more challenging by performing the exercise with one arm at a time, alternating between sides. For those looking to add variety, you can experiment with different grips, such as a wide grip or an underhand grip, to target different areas of your back. Incorporating the Inverted Row Slide into your workout routine can help improve your posture, increase upper body strength, and promote muscular balance. Remember to maintain proper form throughout the exercise, avoid excessive swinging or momentum, and breathe consistently. Enjoy the journey of challenging and sculpting your back muscles with the Inverted Row Slide!


  • Start by setting up a bar or suspension trainer at about waist height.
  • Stand facing the bar and grip it with an overhand grip, hands slightly wider than shoulder-width apart.
  • Walk your feet forward, leaning back slightly, until your body is at an angle with the ground. Your arms should be fully extended.
  • Engage your core and retract your shoulder blades, pulling your chest up towards the bar.
  • At the top of the movement, pause briefly and then slowly lower yourself back to the starting position.
  • To add a slide variation, place a towel or slippery surface under your feet.
  • When you perform the row, slide your feet forward as you pull your chest up towards the bar.
  • Maintain control throughout the movement and avoid swinging or using momentum.

Tips & Tricks

  • Ensure proper form and technique to maximize the benefits of the exercise.
  • Engage your core muscles throughout the movement to maintain stability and control.
  • Start with a weight or resistance level that challenges you but allows for proper execution.
  • Gradually increase the difficulty by adding more resistance or progressing to a more advanced variation.
  • Focus on the muscle groups targeted by the inverted row slide, such as the back, arms, and shoulders.
  • Include the inverted row slide as part of a well-rounded workout routine that incorporates both strength training and cardiovascular exercises.
  • Allow for proper rest and recovery between workouts to prevent overtraining and promote muscle growth.
  • Proper nutrition and hydration are essential for optimal performance and muscle recovery.
  • Consider seeking guidance from a fitness professional to ensure proper form and technique.
  • Listen to your body and modify the exercise as needed to accommodate any limitations or injuries.


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