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Inverted Row being performed with proper form
Inverted Row demonstration video — proper form for the full movement.

How to do an Inverted Row

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
333,036
Popularity Rank
611th
Difficulty
Beginner
Back Strength
86 mSCORE 20th
Equipment Required

Workouts with Inverted Row

    Target muscles worked

    Primary Muscles
    Back
    Secondary Muscles
    Biceps

    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.

    1. Rack a barbell to waist height and grab ahold with a double overhand grip just outside shoulder-width apart.
    2. Keep the barbell racked as you position your body horizontally underneath the bar.
    3. Extend your legs and brace your core to maintain a straight alignment from your heels to your shoulders.
    4. With your arms extended, flex your elbows past your sides keeping your elbows at a 45 degree angle from your torso.
    5. 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.

    • beginner
      3
      sets
      7
      reps
      1 Set Max
      8
      reps
    • intermediate
      4
      sets
      7
      reps
      9
      reps
    • advanced
      4
      sets
      8
      reps
      10
      reps

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    Alternatives & Variations to Inverted Row

    Filter By

    1. 1. Lat Pulldown

      Photo of Lat Pulldown being performed
      100 mSCORESWAPPED 514 TIMES

      This 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. 2. Cable Row

      Photo of Cable Row being performed
      99.8 mSCORESWAPPED 513 TIMES

      Cable 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. 3. Dumbbell Row

      Photo of Dumbbell Row being performed
      99.9 mSCORESWAPPED 465 TIMES

      This 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. 4. Dumbbell Bent Over Row

      Photo of Dumbbell Bent Over Row being performed
      94.4 mSCORESWAPPED 323 TIMES

      Dumbbell 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. 5. Machine Row

      Photo of Machine Row being performed
      95.6 mSCORESWAPPED 260 TIMES

      Like 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. 6. Bent Over Barbell Row

      Photo of Bent Over Barbell Row being performed
      97.1 mSCORESWAPPED 229 TIMES

      Bent 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. 7. Incline Dumbbell Row

      Photo of Incline Dumbbell Row being performed
      90.5 mSCORESWAPPED 188 TIMES

      This 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. 8. Straight-Arm Pulldown

      Photo of Straight-Arm Pulldown being performed
      81.4 mSCORESWAPPED 177 TIMES

      This 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. 9. Pull Up

      Photo of Pull Up being performed
      93.2 mSCORESWAPPED 170 TIMES

      Pull 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.

    10. 10. Smith Machine Bent Over Row

      Photo of Smith Machine Bent Over Row being performed
      90.9 mSCORESWAPPED 159 TIMES

      This 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.