Inverted Row
A bodyweight horizontal pull under a bar or rings. Easy to scale by changing body angle, and it builds the upper back while training core tension.
Muscle activation
- Rhomboids30%
- Lats30%
- Biceps15%
- Rear delts12%
- Traps8%
- Glutes5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Set a bar in a rack at about hip height, or use rings or a sturdy table edge.
2. Mid-rep
Squeeze the shoulder blades together at the top.
3. End of the movement
Keep the hips in line — no sagging or piking.
4. Common mistake
Hips sagging toward the floor
Ways to do it
Row on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Set a bar in a rack at about hip height, or use rings or a sturdy table edge.
- 2Lie underneath, grip slightly wider than shoulder width, and walk your feet out.
- 3Lift your hips so your body forms a straight line from heels to head.
Execution
- 1Pull your chest toward the bar, driving the elbows back.
- 2Squeeze the shoulder blades together at the top.
- 3Keep the hips in line — no sagging or piking.
- 4Lower under control until the arms are straight.
Breathing
Breathe out as you pull up, breathe in as you lower.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Rhomboids, Lats
Secondary
Rear delts, Biceps, Traps, Glutes
Key form cues
- Body like a plank
- Chest to the bar
- Squeeze glutes
- Elbows back
Common mistakes
Hips sagging toward the floor
Squeeze the glutes and brace the abs; bend the knees if needed.
Reaching the chin to the bar
Keep a neutral neck and pull the chest up instead.
Partial reps at the bottom
Lower to straight arms every rep.
Range of motion
From arms straight with the body hanging to the chest touching or nearly touching the bar.
Variations
Easier
Higher bar with bent knees
Harder
Feet elevated or weighted-vest inverted row
At home
Table-edge or suspension-trainer row
Machine / cable
Machine row