Inverted row

Hanging under a fixed bar with the heels on the floor, the straight body rows up until the chest meets the bar; the lower the bar, the harder it gets, and it leads toward a first pull-up.

Row family

Inverted row

Standard option

Hanging under a fixed bar with the heels on the floor, the straight body rows up until the chest meets the bar; the lower the bar, the harder it gets, and it leads toward a first pull-up.

DemandMedium

Equipment requiredA bar to hang from

Muscle focusBack · Biceps · Shoulders · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie under a secured bar set a little higher than arm's length and take an overhand grip about shoulder width.
With the body straight from heels to head, pull the middle of the chest to the bar, squeezing the shoulder blades together.
Lower slowly until the arms are nearly straight.

Form cues

Keep the hips up in line with the body.
Raise the bar or bend the knees to make it easier.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NASM · Three row variations (the inverted row: steeper is easier, a suspension trainer works too) ↗
NASM · Chin-ups vs pull-ups: the difference, benefits and muscles worked ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders, Forearms.

Equipment

Pull-up bar

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Pull-up progression workout · 25 min

Similar moves

Inverted Row with Straps demonstrated on the 3D figure

3D demoInverted Row with StrapsBeginner · Other / check instructions

Supported single-arm dumbbell row demonstrated on the 3D figure

3D demoSupported single-arm dumbbell rowIntermediate · A dumbbell + A bench or box

3D demoSled RowBeginner · Other / check instructions

Standing one-arm cable row (shotgun row) demonstrated on the 3D figure

3D demoStanding one-arm cable row (shotgun row)Intermediate · A cable machine

Suspended Row demonstrated on the 3D figure

3D demoSuspended RowBeginner · Other / check instructions

Dumbbell Incline Row demonstrated on the 3D figure

3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box

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Questions people ask

What muscles does the Inverted row work?

Mainly the back, with help from the biceps, shoulders and forearms.

What equipment do I need for the Inverted row?

Pull-up bar.

Is the Inverted row good for beginners?

It is graded intermediate. If it is too hard right now, start with the Incline ring row.

What is an easier alternative to the Inverted row?

Try the Incline ring row. Both are written steps in the same progression.

How do I make the Inverted row harder?

Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.