Horizontal pull · Coached in Recomp

Inverted row

The inverted row is an intermediate horizontal pull exercise for your back and biceps, using barbell and squat rack.

Main muscles
Back, Biceps
Also works
Lats
Equipment
Barbell, Squat rack
Level
Intermediate
Inverted row, starting position
Start
Inverted row, end position
Finish

Setup

Set a bar at waist height. Hang underneath with straight arms, heels on the floor, body straight.

How to do it

  1. Pull your chest to the bar.
  2. Squeeze your shoulder blades.
  3. Lower under control.

Coaching cues

  • Body stays rigid like a plank.
  • The higher the bar, the easier.

Common mistakes

  • Hips sagging.
  • Half reps.

Make it easier or harder

EasierBand row HarderPull-up

Alternatives to the inverted row

Barbell row Barbell Band pull-apart Resistance bands Band pulldown Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight