Upper back · Body weight · Beginner
How to do Inverted Row
The inverted row is a bodyweight exercise targeting the upper back, performed by pulling your chest up to a bar or suspension trainer while keeping your body straight. It also engages the biceps and forearms.
- Primary muscle
- Upper back
- Equipment
- Body weight
- Level
- Beginner
- Category
- Back
How to do Inverted Row, step by step
- Set up a bar at waist height on a Smith machine or use a suspension trainer.
- Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart.
- Walk your feet forward, leaning back until your body is at a slight angle.
- Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Inverted Row →
Muscles worked
Inverted Row works your upper back as the main mover, with help from your biceps and forearms.
Track Inverted Row in SPLYT
Inverted Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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