Home/pull/Inverted Row

Inverted Row

Difficulty: ⭐ Beginnerpull

Home Setup

Use a sturdy table, desk, or two chairs with a broomstick. Position yourself underneath so you can grip the edge and pull your chest toward it while keeping your body straight.

Sturdy table or deskTwo chairs with broomstickBedsheet looped over closed door

💡 Pro tip: Test the stability of your setup with your full weight before performing reps, and place something soft underneath in case of equipment failure

Gym Setup

Smith machine, squat rack with barbell, TRX straps, or dedicated inverted row station set at waist to chest height

Safety: Ensure bar is securely locked in place and can support your full bodyweight plus dynamic loading; use collars if using a barbell

💪 Muscles Worked

Latissimus DorsiRhomboidsTrapeziusRear DeltoidsBicepsCore StabilizersForearms

⭐ Why This Exercise?

The inverted row is an essential horizontal pulling exercise that builds a strong, thick back while being highly scalable for all fitness levels. It serves as the perfect progression toward pull-ups and helps correct postural imbalances from excessive pushing movements, making it invaluable for shoulder health and upper body development.

Make It Easier

Regressions for building up strength

1. Elevated Inverted Row

high bar + rack

Raising the bar height decreases the resistance by reducing the amount of bodyweight being pulled

2. Bent Knee Inverted Row

bar + rack

Bending the knees and placing feet flat shortens the lever arm and reduces core stability demands

3. Assisted Inverted Row with Band

bar + resistance band

A resistance band under the back provides upward assistance, reducing the load

Make It Harder

Progressions for advanced athletes

1. Feet Elevated Inverted Row

bar + bench or box

Elevating feet increases the resistance by making the body more horizontal and increasing the percentage of bodyweight being pulled

2. Weighted Inverted Row

bar + weight vest or chains

Adding external weight via weight vest or chains increases total resistance beyond bodyweight

3. Single Arm Inverted Row

bar + rack

Performing the movement with one arm doubles the load on that side and adds significant anti-rotation core challenge

↕️ Similar Movements

Pull-Up
Vertical pulling counterpart that targets similar muscles with different angle and typically higher difficulty
Bent Over Row
Similar horizontal pull pattern performed with free weights instead of bodyweight
Face Pull
Complementary horizontal pull that emphasizes rear delts and external rotation for shoulder health
TRX Row
Suspension trainer variation that adds instability and allows for infinite angle adjustments
Ring Row
Gymnastic rings version that increases grip and stabilization demands while allowing natural wrist rotation

Form Checklist

✓Maintain a straight line from head to heels throughout the entire movement
✓Pull your chest to the bar, not your neck or stomach
✓Squeeze your shoulder blades together at the top position
✓Keep your elbows at approximately 45 degrees from your torso
✓Control the descent for 2-3 seconds rather than dropping quickly
✓Engage your glutes and core to prevent sagging hips

Common Mistakes

  • •Allowing hips to sag or pike up, breaking the straight body line
  • •Pulling with arms only without retracting the shoulder blades
  • •Using momentum or jerking motions instead of controlled pulling
  • •Shrugging shoulders up toward ears instead of keeping them depressed
  • •Not achieving full range of motion by stopping short of chest-to-bar contact

📈 When to Progress

Progress when you can perform 3 sets of 12-15 controlled reps with chest touching the bar, maintaining perfect body alignment throughout, and controlling the eccentric phase for 2-3 seconds on each rep