Inverted Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bodyweight Row, Horizontal Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Inverted Row
- Set up a bar at waist height.
- Grab the bar with an overhand grip, arms slightly wider than shoulder-width.
- Walk your feet out until your body is straight, and hang below the bar.
- Engage your core and pull your chest towards the bar while keeping your elbows close to your body.
- Lower yourself back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much momentum to lift the body.
- Letting the hips sag which puts strain on the lower back.
- Not squeezing the shoulder blades together at the top of the movement.
Modifications
- Perform the row at a higher bar for less intensity.
- Bend your knees to reduce the load on your back.
Tips
- Keep your body straight and avoid sagging your hips.
- Engage your core to maintain stability throughout the movement.
- Pull your chest towards the bar, not just your arms.
Inverted Row Alternatives
Tags
back
strength
bodyweight
pull
core
upper body
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