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Inverted Row

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

Beginner level · Equipment: Other · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Lats

How to perform Inverted Row

  1. Step 1. Position a bar in a rack to about waist height. You can also use a smith machine.
  2. Step 2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  3. Step 3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
  4. Step 4. Pause at the top of the motion, and return yourself to the start position.
  5. Step 5. Repeat for the desired number of repetitions.

Frequently asked questions

What primary muscle groups are targeted by the inverted row?

The inverted row primarily targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. It also engages the posterior deltoids and requires significant core stability to maintain a rigid spine.

How can I make the inverted row easier if I am a beginner?

Adjust the difficulty by changing the angle of your body relative to the floor. Positioning the bar higher allows you to stand more upright, reducing the percentage of body weight you must lift.

What is a common form mistake to avoid during this exercise?

Avoid letting your hips sag or arching your lower back excessively during the movement. Maintain a straight line from your head to your heels by engaging your glutes and core throughout the set.

Where should the bar touch my body at the top of the movement?

Pull your chest toward the bar until it reaches the lower sternum or mid-chest area. Focus on driving your elbows back and squeezing your shoulder blades together to ensure full range of motion.

How should I program inverted rows for general strength and hypertrophy?

Perform 3 to 4 sets of 8 to 15 repetitions depending on your current strength level. This exercise can be performed 2 to 3 times per week as a foundational horizontal pulling movement.

Sample sets & reps for Inverted Row

  • 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 →

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