Muscles Worked
Learn more in the Upper-back training guide →
Primary
Upper Back
Secondary
Lats
Biceps
Rear Delts
Highlighted muscles
How To Perform
- 1 Set a bar at about waist height and lie underneath it, gripping it with an overhand grip slightly wider than shoulders.
- 2 Straighten your body into a plank from heels to head with your arms fully extended.
- 3 Pull your chest up toward the bar, driving your elbows back and squeezing your shoulder blades together.
- 4 Lower yourself slowly until your arms are straight again.
Form Cues
- ✓ Keep your body rigid like a plank — do not let the hips sag.
- ✓ Pull your chest to the bar rather than your chin.
- ✓ Make it easier by bending the knees or standing more upright; harder by raising the feet.
Common Mistakes
- ✗ Letting the hips drop and turning the row into a partial pull.
- ✗ Shrugging the shoulders toward the ears.
- ✗ Cutting the range of motion short at the top or bottom.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Inverted Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Inverted Row? These alternatives target the same muscles:
Swap Inverted Row for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Inverted Row should I do?
3 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for upper back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Inverted Row target?
Inverted Row primarily targets the Upper Back. Secondary muscles include Lats, Biceps, Rear Delts.
Is Inverted Row good for beginners?
Inverted Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Inverted Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.