Inverted Row

Mid backBodyweightBeginnerCompound

Inverted Row — start position — START

Inverted Row — finish position — FINISH

How to do it

01Position a bar in a rack to about waist height. You can also use a smith machine.
02Take 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.
03Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
04Pause at the top of the motion, and return yourself to the start position.
05Repeat for the desired number of repetitions.

Alternatives & substitutions

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

With barbell

Bent Over Barbell Row Reverse Grip Bent-Over Rows T-Bar Row with Handle Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row

With dumbbell

One-Arm Dumbbell Row Bent Over Two-Dumbbell Row

With cable

Seated Cable Rows

With kettlebell

Alternating Renegade Row

Put it in a program.

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