How to do an Inverted Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Smith Machine
Workouts with Inverted Row
Instructions for Proper Form
Inverted Row is a bodyweight variation on the more standard row. Like other Row exercises, this is a compound exercise that primarily targets your back. The movement itself differs very little from a standard row. The benefit of this variation is that you can perform this exercise with your bodyweight, as well as keep your back completely straight.
- Rack a barbell to waist height and grab ahold with a double overhand grip just outside shoulder-width apart.
- Keep the barbell racked as you position your body horizontally underneath the bar.
- Extend your legs and brace your core to maintain a straight alignment from your heels to your shoulders.
- With your arms extended, flex your elbows past your sides keeping your elbows at a 45 degree angle from your torso.
- Once your chest gently touches the bar, return to the starting position.
Tips & FAQs
Are Inverted Rows as good as pull-ups?
Inverted rows and pull-ups both effectively build upper body strength but target muscles differently. Inverted rows primarily work the upper back, biceps, and forearms, and are easier to perform, making them ideal for beginners and those with shoulder issues. Pull-ups, targeting the lats and biceps, are more challenging and better for building overall upper body strength and muscle mass. Both exercises are beneficial, with inverted rows being safer for the shoulders and pull-ups offering more intense core engagement. Ideally, incorporate both into your routine for a balanced workout.
Common Form Mistakes
Not Enough Space
Make sure you’re giving yourself enough room to perform the exercise through your full range of motion. You want the bar to be just barely out of reach if you lay under it.
Sets & Reps Calculator
Average Inverted Row standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Inverted Row
1. Lat Pulldown
100 mSCORESWAPPED 514 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
2. Cable Row
99.8 mSCORESWAPPED 513 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
3. Dumbbell Row
99.9 mSCORESWAPPED 465 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 323 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
5. Machine Row
95.6 mSCORESWAPPED 260 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
6. Bent Over Barbell Row
97.1 mSCORESWAPPED 229 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
7. Incline Dumbbell Row
90.5 mSCORESWAPPED 188 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
8. Straight-Arm Pulldown
81.4 mSCORESWAPPED 177 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
9. Pull Up
93.2 mSCORESWAPPED 170 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
10. Smith Machine Bent Over Row
90.9 mSCORESWAPPED 159 TIMESThis exercise is a Smith Machine variation on Bent Over Row. Like the standard version, this is a compound exercise that primarily targets the back. Using a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This is a great variation to learn and improve your Bent Over Row.