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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Inverted Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 a squat rack for the Inverted Row?
The Dumbbell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a squat rack available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell RowRelated exercises
Learn more
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