Inverted Row
The inverted row builds your upper back and pulling strength. It improves posture and helps you stay stronger in other pulling exercises.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie underneath a sturdy bar (such as a Smith machine bar or a low rack) and grip it with an overhand grip slightly wider than shoulder-width.
- 02
Straighten your body with your weight on your heels, brace your core and squeeze your glutes so your body forms a straight line from your heels to your shoulders.
- 03
Pull your chest toward the bar by driving your elbows down and back and squeezing your shoulder blades together until your chest nearly touches the bar.
- 04
Briefly squeeze your back at the top without letting your hips sag or rise.
- 05
Lower your body under control until your arms are fully extended, then repeat.
Beginner's guide
§ 03 · GuideThe inverted row builds your upper back and pulling strength. It improves posture and helps you stay stronger in other pulling exercises.
You should feel it in your upper back, between the shoulder blades and lats. It should not be felt mostly in your biceps or lower back.
A common mistake is letting the hips sag or the body twist. Brace your core and glutes, keep your body in a straight line throughout the rep.
How to get started at the gym
§ 04 · SisuLiftInverted Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsAdjust the bar height to match the desired difficulty: the more horizontal your body, the harder the exercise. Keep your body rigid like a plank and do not let your hips sag.
The inverted row is a bodyweight exercise that strengthens the upper back and improves shoulder blade control, and its difficulty can be adjusted by changing your body angle.
More exercises: Back
§ 06 · Same muscles
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