Back · Horizontal pull
Inverted Rows
The inverted row is a bodyweight pulling exercise where you hang underneath a bar set at waist height, body straight and heels on the floor, and pull your chest up to the bar. It trains the latissimus dorsi, rhomboids, mid-traps and rear delts, and changing the angle of your body makes it easy to scale from beginner to advanced.
Also known as: Inverted row, Australian pull-up, Bodyweight row, Body row
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Barbell, Squat rack or Smith machine
- Difficulty
- Beginner
What muscles does the inverted rows work?
Primary movers
- Latissimus dorsi
- Rhomboids
- Middle trapezius
Assisting muscles
- Posterior deltoid
- Biceps brachii
- Core
- Glutes
The inverted row is the horizontal pulling pattern of a barbell row turned upside down. The lats and teres major pull the upper arm down and back, while the rhomboids and middle trapezius pull the shoulder blades together.
Pulling towards the lower chest with the elbows at about 45 degrees balances the lats and the upper back. A wider grip with elbows flared shifts more work to the rear delts and mid-traps.
The body has to stay rigid in a plank from head to heels. The abs, glutes and spinal erectors all work isometrically to stop the hips sagging, so the inverted row trains the core more than most rows.
The biceps flex the elbow on every rep, and an underhand grip increases their contribution. That makes underhand inverted rows a useful stepping stone for chin-ups.
How to do the inverted rows
Setup
- 1
Set a barbell in a rack or Smith machine at around waist height, or adjust rings to a similar height.
- 2
Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.
- 3
Straighten your body so your heels are on the floor and your body forms a line from head to heels.
- 4
Squeeze your glutes and brace your abs before the first rep.
Execution
- 1
Pull your chest towards the bar by driving your elbows back and down.
- 2
Squeeze your shoulder blades together as your chest reaches or nearly reaches the bar.
- 3
Keep your body rigid. Your hips should rise at the same speed as your chest.
- 4
Lower under control until your arms are fully straight and your shoulder blades spread apart.
- 5
Keep your neck neutral rather than reaching your chin towards the bar.
- 6
Make it easier by raising the bar or bending your knees, and harder by lowering the bar or elevating your feet.
Common inverted rows mistakes
Sagging hips
Letting the hips drop towards the floor so only the upper body moves. It shortens the range and removes the core work.
The fix: Squeeze the glutes and keep the body in a straight plank. If you cannot, raise the bar or bend your knees.
Reaching with the chin
Poking the chin towards the bar to finish the rep without the chest actually getting there.
The fix: Lead with the chest and keep the head in line with the spine. The chest should touch or nearly touch the bar.
Half reps at the bottom
Not straightening the arms fully between reps, which skips the stretch through the lats and upper back.
The fix: Lower until the arms are straight and the shoulder blades spread before each rep.
Shrugging the shoulders
Pulling the shoulders up towards the ears as you row, which shifts the work onto the upper traps.
The fix: Keep the shoulders down and back. Think about putting your elbows in your back pockets.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Beginner strength | 3 | 8–12 | Bodyweight, bar at waist height | 60–90 s |
| Hypertrophy | 3–4 | 10–15 | Bodyweight, lower bar or feet raised | 60–90 s |
| Pull-up preparation | 3–4 | 6–10 | Hardest angle you can control | 90 s |
Inverted rows are ideal for beginners, home and bodyweight training, and anyone building towards their first pull-up. Progress by moving to a lower bar before adding reps beyond 15, then elevate the feet. Advanced lifters can add a weight vest or use them as high-rep back volume. Pair them with a vertical pull such as pull-ups or pulldowns for balanced back training.
Running the inverted rows in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayInverted Rows variations and alternatives
Bent-Knee Inverted Row
EasierBending the knees and planting the feet takes some bodyweight off the arms. Good for first-time rowers.
Feet-Elevated Inverted Row
HarderRaising the feet puts the body horizontal or beyond, increasing the share of bodyweight you pull.
Ring Row
AlternativeRings let the hands rotate freely, which is easier on the wrists and elbows and adds a stability demand.
Pull-ups
HarderThe vertical bodyweight pull. Inverted rows build much of the back strength pull-ups need.
Barbell Bent-Over Row
AlternativeThe same horizontal pull with an external load, letting you go much heavier.
Frequently asked questions
What muscles do inverted rows work?
The lats, rhomboids, middle traps and rear delts, with the biceps assisting and the abs and glutes holding the body straight. They train the upper back in a similar way to a barbell row, using bodyweight instead of a bar.
Are inverted rows good for beginners?
Yes. They are one of the best beginner back exercises because the difficulty scales so easily. Raise the bar or bend the knees to make them easier, and lower the bar or elevate the feet as you get stronger.
Do inverted rows help with pull-ups?
Yes. They build the lats, upper back and biceps strength that pull-ups require, in a position where you only lift part of your bodyweight. An underhand grip carries over especially well to chin-ups.
Can I do inverted rows at home?
Yes. A sturdy table edge, a pair of gymnastic rings hung from a door frame or a strong bar can all work. Check that whatever you use can safely support your full bodyweight before trying it.
Inverted rows or pull-ups, which is better?
They train different directions of pull. Pull-ups are a vertical pull that emphasises the lats. Inverted rows are a horizontal pull that hits the upper back more. Most complete back programmes include both.
Hercules tracks every inverted rows you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play