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Inverted Row

The Inverted Row is a strength exercise with no equipment for your back. Share of the load in the Zulta muscle model: rhomboids 16%, mid traps 16% and lats (upper) 15%.

Level: BeginnerEquipment: BodyweightMulti-joint (compound)
Inverted Row demonstration

How to do it

  1. Set a bar in a rack at about waist height.
  2. Hang under the bar with an overhand grip slightly wider than the shoulders.
  3. Straighten the legs with the heels on the floor and the body in one straight line.
  4. Pull the chest to the bar, squeezing the shoulder blades together.
  5. Lower slowly to straight arms, keeping the body rigid.

Tips

  • Brace as if in a plank so the hips stay in line.
  • Bend the knees and put the feet flat to make it easier.

Common mistakes

  • Letting the hips sag or pike.
  • Pulling the chin up to the bar with the head forward.
  • Doing half reps without straightening the arms.

Muscles worked by the Inverted Row

  • Rhomboids Primary16%
  • Mid traps Primary16%
  • Lats (upper) Primary15%
  • Rear delts Secondary10%
  • Lats (lower) Secondary10%
  • Biceps (long head) Secondary6%
  • Biceps (short head) Secondary5%
  • Brachialis Secondary5%
  • Forearm flexors Minor4%
  • Lower traps Minor4%
  • Upper abs Stabilizer3%
  • Gluteus maximus Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rowing the body up to a bar; the body stays in a plank. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

Inverted Row alternatives

Different equipment

Make it harder

Frequently asked questions

What muscles does the Inverted Row work?

Mainly the rhomboids, mid traps and lats (upper). The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.

Is the Inverted Row good for beginners?

Yes. The Inverted Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Inverted Row?

For example the Australian Pull Up, Ring Row and TRX Row. They train mostly the same muscles, some with different equipment.

How do you make the Inverted Row harder?

Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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