Inverted Row
A bodyweight rowing exercise performed hanging underneath a bar set in a rack, one of the few genuine bodyweight back exercises and a common step toward a first pull-up.
Equipment: Squat rack
How to do it
- 1Set a bar in a squat rack at around waist height and lie underneath it, gripping it slightly wider than shoulder-width.
- 2With your body straight and heels on the floor, pull your chest up to the bar by driving your elbows back.
- 3Squeeze your shoulder blades together at the top.
- 4Lower back down under control to full arm extension.
Common mistakes
- Letting the hips sag instead of keeping the body in a straight line from head to heels.
- Setting the bar too low for your current strength, making the row too difficult to control with good form.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Inverted Row safe for beginners?
Yes. The Inverted Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Inverted Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have squat-rack for the Inverted Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have squat-rack available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.