Inverted Row Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Inverted Row is a strength exercise that works your abs, traps and spinal erectors.
Inverted Row is a great moderate move. When done correctly, it can effectively target your core, lower back, lower body, neck, shoulders, upper back, upper body and waist.
It requires barbell to do.
How to do Inverted Row
Setup
Stand looking arms length forward from hip to head height horizontal post. Grasp bar with strong overhand handle. Place body under bar with thighs, shoulders and spine straight. Arms will be upright, nearly perpendicular to chest. Heels will avoid contact with concrete.
Exercise
Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.
Tips
Bar height can be adjusted to vary resistance. Also known as Body Row or Supine Row.
Fixed bar should be just high enough to allow arm to fully extend. Also known as Body Row or Supine Row.
Don't let your shoulders move forward. Squeeze your shoulder blades together.
Illustrated Guide
Learn how to do inverted row from this step-by-step illustrations:
Muscles Worked
The muscles used for inverted row may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for inverted row are:
Primary Muscles
- Abs
- Traps
- Spinal Erectors
Synergyst Muscles
- Deltoids
- Lats
- Rhomboids
- Infraspinatus
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Inverted Row faster?
Inverted Row Training and Progressions
Standards and Averages
Wonder how do others perform in Inverted Row and how should you?
Inverted Row Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Inverted Row either easier or more challenging?
Discover more
Classification
| Type(s) | Strength, Compound |
| Muscles Worked | Abdominals, Trapezius, Deltoids, Latissimus Dorsi, Rhomboids, Erector Spinae, Infraspinatus, Posterior Deltoids |
| Difficulty Level(s) | Moderate, Simple |
| Equipment | Barbell, Weight Machine |
| Location | At Gym |
Muscles Worked
| Target muscle(s) | Abs, Traps, Spinal Erectors |
| Synergyst muscle(s) | Deltoids, Lats, Rhomboids, Infraspinatus, Side Deltoids |
