Inverted Row
- Beginner
- Gym
- Calisthenics
- Home
The inverted row hangs your body under a bar at hip height, gripping slightly wider than shoulder width with your heels on the floor. Pulling your chest to the bar trains the upper back, lats and biceps as a horizontal pull, scaling with foot position instead of extra weight. Beginners use it in the gym, calisthenics or at home to build pulling strength before a full pull-up.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Barbell
- Logged as
- Reps
How to
- Set a bar at hip height and hang under it, body straight.
- Grip slightly wider than shoulders, heels on the floor.
- Pull your chest to the bar, squeezing your shoulder blades.
- Lower to straight arms, hips staying in line.
Form cues
- Keep your body rigid from heels to head.
- Drive your elbows back and down as you pull.
- Exhale as your chest reaches the bar.
Common mistakes
- Hips drop and the body sags in the middle. Squeeze your glutes and brace your core tight.
- Chin juts forward to reach the bar. Pull your chest to the bar, not your chin.
- Shoulders shrug up toward the ears. Pull your shoulder blades down and together.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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