GymPlan AIInverted Row
Inverted Row is a beginner compound bodyweight exercise that mainly works your upper back, with help from your lats.
💪 Upper back🏋️ Bodyweight📈 Beginner🔗 Compound🎯 3 sets of 8-15 reps
How to do the inverted row
- Position a bar in a rack to about waist height. You can also use a smith machine.
- 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.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Upper backSecondary: Lats
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialInverted Row alternatives
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What muscles does the inverted row work?
It mainly works your upper back; your lats assist.
How many sets and reps of inverted row should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the inverted row good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.