TETSUInverted Row
The Inverted Row 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
- Set up a bar at waist height or use a suspension trainer.
- Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
- Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Inverted Row work?
The Inverted Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Inverted Row?
None. The Inverted Row uses your body weight only, so you can do it anywhere.
How many sets and reps of the Inverted Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Inverted Row 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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