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Inverted Row

Inverted Row trains 6 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 85%, Rear delts 50%, Biceps 50%, Lats 35%, Forearms 30%, Abs 15%.

Backbone movement Level: Beginner Pull-up bar Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Inverted Row - Start position
Start position
Inverted Row - Finish position
Finish position

How to do it

  1. Set a bar in a rack at about waist height.
  2. Lie underneath and grip it slightly wider than your shoulders, body straight from head to heels.
  3. Pull your chest to the bar, keeping your body in one line.
  4. Lower under control to straight arms.
  5. Make it harder by walking your feet further out, easier by raising the bar.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Rear delts 20 points lower, Abs 15 points higher, Mid-back / traps 5 points lower. It needs Pull-up bar where the other uses Cable machine. Compared with the Negative Pull-Ups, it loads Lats 45 points lower, Mid-back / traps 45 points higher, Rear delts 30 points higher.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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