Inverted Row
A beginner compound strength exercise that works the upper back.
Starting position
End position
How to Do Inverted Row
- Position a bar in a rack to about waist height. You can also use a smith machine.
- 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.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Muscles Worked
Alternatives to Inverted Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Inverted Row with Straps
A beginner compound strength exercise that works the upper back.
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2
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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4
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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5
Bent Over Two-Dumbbell Row With Palms In
A beginner compound strength exercise that works the upper back, using dumbbells.
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6
Dumbbell Incline Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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7
Kneeling High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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8
Kneeling Single-Arm High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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9
Leverage High Row
A beginner compound strength exercise that works the upper back, using a machine.
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10
Leverage Iso Row
A beginner compound strength exercise that works the upper back, using a machine.
Frequently Asked Questions
What muscles do inverted row work?
Inverted Row primarily works the upper back.
What equipment do I need for inverted row?
The source dataset does not record equipment for inverted row. Check the instructions above before you set up.
Inverted Row: is it suitable for beginners?
Yes. Inverted Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of inverted row?
Inverted Row with Straps, Bent Over Barbell Row, Bent Over One-Arm Long Bar Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my inverted row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; inverted row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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