Inverted Row

Inverted Row is a beginner-level compound in the strength category that primarily works the mid back. It also recruits the lats.

How to do it

1. 1Position a bar in a rack to about waist height. You can also use a smith machine.
2. 2Take 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. 3Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
4. 4Pause at the top of the motion, and return yourself to the start position.
5. 5Repeat for the desired number of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.