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Inverted Row

Mid backBodyweightBeginnerCompound
Inverted Row — start position
Start
Inverted Row — finish position
Finish
Muscles worked
PrimaryMid back
SecondaryLats

How to do it

  1. 01

    Position a bar in a rack to about waist height. You can also use a smith machine.

  2. 02

    Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

  3. 03

    Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

  4. 04

    Pause at the top of the motion, and return yourself to the start position.

  5. 05

    Repeat for the desired number of repetitions.

In the app

Inverted Row needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With cable
With kettlebell

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