Inverted Row with Straps
Inverted Row with Straps is a beginner-level compound in the strength category that primarily works the mid back. It also recruits the biceps and lats. It is performed with other equipment.
How to do it
- 1Hang 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.
- 2Begin by flexing the elbow, pulling your chest to your hands. Retract your shoulder blades as you perform the movement.
- 3Pause at the top of the motion, and return yourself to the start position.
- 4Repeat 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.