How to do an Inverted Row

Authored by Fitbod

About Inverted Row

Sets Logged
306,962
Popularity Rank
597th
Difficulty
Beginner
Back Strength
3 mSCORE 64th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

Common 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.

Reps & Weight: How much to lift

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

Enter your stats to calculate your Reps & Weight