Home › Exercises › Inverted Row with Straps

Inverted Row with Straps

The Inverted Row with Straps primarily targets your Middle Back, with support from Biceps, Lats. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform Inverted Row with Straps

  1. Step 1. Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  2. Step 2. Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
  3. Step 3. Pause at the top of the motion, and return yourself to the start position.
  4. Step 4. Repeat for the desired number of repetitions.

Frequently asked questions

How do I adjust the difficulty of the inverted row with straps?

Walk your feet forward to a more horizontal position to increase resistance. For a beginner-friendly version, stand more upright to reduce the load on your upper body.

Which primary muscle groups does this exercise target?

The inverted row primarily targets the latissimus dorsi, rhomboids, and middle trapezius. It also heavily engages the rear deltoids and core for stabilization.

What is a common form mistake to avoid during the pull?

Avoid leading with the hips or allowing the lower back to sag. Maintain a rigid plank position from head to heel throughout the entire range of motion.

How should I position my shoulders and elbows for optimal back engagement?

Retract your shoulder blades before pulling and drive your elbows back toward your hips. Avoid shrugging the shoulders toward the ears to keep the tension on the back muscles.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with controlled eccentrics. Focus on a full squeeze at the top of each rep to maximize muscle fiber recruitment.

Sample sets & reps for Inverted Row with Straps

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

Want a workout that includes Inverted Row with Straps and 870+ other exercises? Try the AI Planner — 2 weeks free