How to Do Inverted Row: Muscles Worked & Proper Form

Inverted row exercise technique

Muscles Worked in Inverted Rows

Muscles worked in inverted rows

Primary muscles worked:

Secondary muscles worked:

How to Do Inverted Rows

  1. Place a barbell in a rack, high enough for you to be able to hang below it in straight arms, with your heels on the floor.
  2. Grip the bar with an overhand grip, slightly wider than shoulder-width apart. 
  3. Inhale, and pull yourself up as high as you can, or until your chest touches the bar.
  4. Exhale, while lowering yourself back to the starting position with control.


The inverted row is a pulling exercise where you use your own bodyweight as resistance. You can make the exercise heavier by placing your feet on an elevation, or easier by raising the bar to a higher rack position.

A variation of this exercise is to do it with an underhand grip, which could increase the involvement of your arm flexors.

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