Inverted Row

Type: Compound Muscle: Upper Back Equipment: None

A bodyweight exercise that targets the muscles in the back, biceps, and forearms.

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+Builds upper-back pulling strength
+Easier to scale than pull-ups
–Needs stable body positioning
–Limited loading for advanced strength

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Use a sturdy low surface (table edge or bar) that can support your weight
Lie under it and grasp with an overhand, shoulder-width grip
Extend legs, heels on floor; keep body in a straight line
Set shoulders down and back; brace core and squeeze glutes
Pull your chest to the bar by driving elbows down and back
Pause and squeeze shoulder blades; keep neck neutral, don’t shrug
Lower slowly to straight arms. Exhale up, inhale down. Bend knees to make it easier; elevate feet to make it harder