GymPlan AIInverted Row with Straps
Inverted Row with Straps is a beginner compound exercise that mainly works your upper back, with help from your biceps and lats.
How to do the inverted row with straps
- 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.
- Begin by flexing the elbow, pulling your chest to your hands. 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
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the inverted row with straps work?
It mainly works your upper back; your biceps and lats assist.
How many sets and reps of inverted row with straps should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the inverted row with straps good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.