Inverted Row

Inverted row exercise technique

Muscles Worked

Muscles worked by inverted row

Primary

  • Lats
  • Trapezius
  • Rear Deltoids

Secondary

  • Biceps
  • Forearm Flexors
  • Rotator Cuff

Instructions

  • 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.
  • Grip the bar with an overhand grip, slightly wider than shoulder-width apart. 
  • Inhale, and pull yourself up as high as you can, or until your chest touches the bar.
  • Exhale, while lowering yourself back to the starting position with control.

Commentary

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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Text and graphics from the StrengthLog app.