Inverted Row
A bodyweight row under a bar set at about waist height. Holding your body straight like a plank, you pull your chest up to the bar.
Pull your chest to the bar, body straight from heels to head
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How to do it
- Set a barbell in a rack at about waist height. Lie under it with the bar over your chest.
- Grab the bar overhand, hands a little wider than your shoulders, and straighten your arms.
- Dig your heels into the floor and lift your hips so your body is one straight line from heels to head. Brace your abs and squeeze your glutes.
- Pull your chest up to the bar, driving your elbows back at about 45° from your sides.
- Squeeze your shoulder blades together at the top, then lower yourself under control until your arms are straight.
Common mistakes
- Letting the hips sag so the body bends in the middle.
- Leading with the chin or craning the neck toward the bar.
- Flaring the elbows straight out to the sides.
- Shrugging the shoulders up toward the ears.
- Cutting the rep short instead of reaching straight arms at the bottom.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Starting out | 2–3 | 6–10 | 60–90 s |
| Muscle size | 3–4 | 8–15 | 60–90 s |
| Endurance | 2–3 | 15–20 | 30–60 s |
Change the difficulty with your body angle: a higher bar (body more upright) is easier, a lower bar is harder, and feet raised on a bench is harder still. Keep your body in one straight line from shoulders to heels.
These are starting points for healthy adults. End each set with a little left in the tank, and move up once you reach the top of a range. The research behind them: How Many Sets and Reps? and How Long to Rest Between Sets.
Variations
- Bent-knee inverted row: Feet flat on the floor with your knees bent, which takes some weight off.
- Feet-elevated inverted row: Heels on a bench so your body is level with the floor; the hardest angle.
- Ring or suspension-strap row: Hold gymnastic rings or straps instead of a bar, and change the angle in seconds.
- Pull-up: The vertical version, lifting your whole body weight.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Plan your training
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Related exercises
Barbell Bent-Over Row
A heavy compound pull for the whole upper back. Hinged forward with a flat back, you row a barbell from arm's length up to your lower ribs.
View in 3D →Seated Cable Row
A seated cable pull for the middle of the back. With your feet braced and torso tall, you row a close-grip handle to your stomach.
View in 3D →Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →