Workout | Inverted Row |
Primary Muscle Group | Lats |
Secondary Muscle Group | Abs, Biceps, Chest, Traps |
Equipment Required | Smith Machine |
Force Type | Pull |
Mechanics | Compound |
Exercise Type | Strength |
Difficulty | Intermediate |
The Inverted Row is a bodyweight exercise that targets the upper back, biceps, and core. It is performed by pulling yourself toward a bar while keeping your body straight, making it a great alternative to pull-ups for beginners or those looking to improve upper body pulling strength.
This exercise is scalable for all fitness levels and requires minimal equipment, making it ideal for home or gym workouts. You can adjust the difficulty by changing the angle of your body or by bending your knees to make the movement easier.
The Inverted Row strengthens your upper back, including your lats, traps, and rhomboids, while also engaging your biceps, forearms, and core. It helps improve posture and shoulder stability, making it a great exercise for correcting rounded shoulders from prolonged sitting.
Additionally, the inverted row is a safer, more accessible option for people who are still working up to pull-ups or for those recovering from shoulder injuries. It builds the foundation for pull-up strength while improving grip strength and overall back development.
For best results, maintain a straight body from head to heels throughout the movement. If the exercise is too easy, raise your feet on a bench or step to increase the difficulty. To make it more beginner-friendly, bend your knees and plant your feet on the floor. Keep your elbows close to your body as you pull up, and avoid using momentum to complete the movement. Want to level up? Focus on slow, controlled reps with a pause at the top.
Level | Sets | Reps | Difficulty Progression |
---|---|---|---|
Beginner | 3 | 8-10 | Start with knees bent and feet flat on the floor to reduce difficulty. Focus on form and control. |
Intermediate | 4 | 8-12 | Extend your legs fully and keep your body in a straight line. Gradually lower the bar to make the movement harder. |
Advanced | 4-5 | 10-15 | Elevate your feet on a bench or step, and slow down the negative phase to increase time under tension. |
Inverted Rows primarily target the upper back, including the lats, rhomboids, and traps, while also engaging the biceps and core for stability.
The Inverted Row is easier to perform than a pull-up because you’re lifting a smaller portion of your body weight. It’s a great progression exercise for building the strength needed for pull-ups.
Keep your body in a straight line from head to heels, with your core engaged. Avoid letting your hips sag or arching your back during the movement.
Include Inverted Rows 1-2 times per week as part of your back workout or pulling routine. They pair well with deadlifts and pull-ups for a balanced back routine.
Avoid using momentum to pull yourself up, rounding your back, or letting your hips sag. Focus on slow, controlled reps with proper form to get the most out of the exercise.
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