How to do an Inverted Row

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Inverted Row

Sets Logged
316,301
Popularity Rank
588th
Difficulty
Beginner
Back Strength
86 mSCORE 20th
Equipment Required

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

Enter your stats to calculate your Sets & Reps

How is this calculated?

Alternative Exercises to Inverted Row

Filter By

  1. 1. Dumbbell Row

    Photo of Dumbbell Row being performed
    99.9 mSCORESWAPPED 1,176 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.

  2. 2. Lat Pulldown

    Photo of Lat Pulldown being performed
    100 mSCORESWAPPED 1,124 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.

  3. 3. Cable Row

    Photo of Cable Row being performed
    99.8 mSCORESWAPPED 1,090 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.

  4. 4. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    94.4 mSCORESWAPPED 664 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 501 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.

    • Beginner
    • Back
    • Row Machine

  6. 6. Bent Over Barbell Row

    Photo of Bent Over Barbell Row being performed
    97.1 mSCORESWAPPED 443 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 422 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. Dumbbell Bent Over Reverse Fly

    Photo of Dumbbell Bent Over Reverse Fly being performed
    81.9 mSCORESWAPPED 386 TIMES

    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

  9. 9. Single Arm Lat Pulldown

    Photo of Single Arm Lat Pulldown being performed
    77.7 mSCORESWAPPED 323 TIMES

    The Single Arm Lat Pulldown is a unilateral compound exercise that isolates the latissimus dorsi while improving muscle imbalances and enhancing core stability. By pulling with one arm at a time, this exercise allows for a greater range of motion and a deeper stretch in the lats compared to the traditional lat pulldown. It also engages the core and obliques to a greater degree as they work to stabilize the body, making it a challenging yet effective variation.

  10. 10. Reverse Grip Barbell Bent Over Row

    Photo of Reverse Grip Barbell Bent Over Row being performed
    83.9 mSCORESWAPPED 318 TIMES

    Reverse Grip Barbell Bent Over Row is a compound exercise that primarily targets the back, but also hits the biceps and shoulders. The reverse grip can help further emphasize the biceps and recruit different muscles in the back compared to a standard grip. Using a barbell adds stability to the movement, allowing you to focus more on exertion rather than stability.