Inverted Row

Inverted Row Overview

The inverted row, also known as a bodyweight row, involves pulling your chest toward a horizontal bar while keeping your body straight. It’s performed in a reclined position, which reduces the resistance compared to pull-ups, making it an ideal choice for beginners or those looking for an easier pulling exercise.

How to Perform the Inverted Row:

Setup

1. Find a Bar or Suspension Trainer
   • Use a low bar on a squat rack, a Smith machine, or suspension straps (e.g., TRX). Ensure the equipment is sturdy.
2. Adjust the Height
   • Position the bar or straps at waist level or slightly lower. The lower the bar, the harder the exercise.

Execution

1. Starting Position
   • Lie underneath the bar with your chest aligned directly below it.
   • Grab the bar with an overhand or underhand grip, hands shoulder-width apart.
   • Extend your legs straight with your heels on the ground, keeping your body in a straight line from head to heels.
2. Pull Up
   • Engage your back and core, then pull your chest toward the bar by bending your elbows.
   • Keep your elbows close to your body, and squeeze your shoulder blades together at the top.
3. Lower Down
   • Slowly extend your arms to return to the starting position, maintaining a straight body.
4. Repeat
   • Perform 8–12 repetitions for 3–4 sets, focusing on controlled movement.

Tips for Proper Form

• Engage the Core: Keep your abs tight to prevent your hips from sagging.
• Neutral Spine: Maintain a straight line from your head to your heels throughout the movement.
• Controlled Movement: Avoid jerking or using momentum; focus on slow, deliberate reps.
• Elbow Position: Keep your elbows close to your torso to avoid excessive strain on the shoulders.
• Bar Alignment: The bar should touch your chest or come close to it at the top of the movement.

Common Mistakes

1. Sagging Hips: Letting your hips drop reduces core engagement and compromises form.
2. Incomplete Range of Motion: Not pulling your chest close to the bar limits muscle activation.
3. Flaring Elbows: Allowing your elbows to flare can strain your shoulders.
4. Arching the Lower Back. Maintain a neutral spine by engaging your core and glutes.

Benefits of the Inverted Row

1. Strengthens the Upper Back
   • Targets key muscles in the upper back for improved pulling power and posture.
2. Improves Posture
   • Strengthens postural muscles, counteracting the effects of prolonged sitting or slouching.
3. Core Engagement
   • The need to maintain a straight body position activates and strengthens the core.
4. Beginner-Friendly
   • Provides a scalable alternative to pull-ups, making it accessible to all fitness levels.
5. Joint-Friendly
   • Places less strain on the shoulders and wrists compared to other pulling exercises.

Muscles Worked