Inverted Row: How-to, Tips & More
The Inverted Row is a intermediate compound exercise for your mid back. You do it with pull up bar. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats, upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Upper back
Secondary
Biceps
Secondary
How to do the Inverted Row
- Set a bar at waist height and lie underneath it.
- Grip it a little wider than your shoulders with straight arms.
- Keep your body straight and pull your chest to the bar.
- Lower slowly.
Inverted Row tips
- Bend your knees to make it easier.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Inverted Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Frequently asked questions
What muscles does the Inverted Row work?
The Inverted Row mainly works your mid back, with help from your lats, upper back and biceps.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Inverted Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Inverted Row?
You need pull up bar.
Add Inverted Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon