TETSUInverted Row On Bench
The Inverted Row On Bench is a bodyweight exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Inverted Row On Bench
- Set up a bench at a height that allows your body to hang freely underneath it.
- Lie face up on the ground with your head towards the bench.
- Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
- Position your body so that your heels are on the ground and your arms are fully extended.
- Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Inverted Row On Bench work?
The Inverted Row On Bench primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Inverted Row On Bench?
None. The Inverted Row On Bench uses your body weight only, so you can do it anywhere.
How many sets and reps of the Inverted Row On Bench should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Inverted Row On Bench works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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