Inverted Row

Inverted Rows, also known as horizontal pull-ups or bodyweight rows, are an excellent strength training exercise that primarily targets the muscles of the upper back, shoulders, and arms. This exercise is particularly beneficial for improving upper body strength and building muscle.

Here we will delve into the muscles worked, how to perform Inverted Rows, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles worked when performing Inverted Rows

Latissimus Dorsi (Lats): The lats are the primary muscle group engaged in any type of rowing exercise, and they are responsible for creating a wide V-shaped upper back which in turn gives the illusion of a smaller waist.

Trapezius: Both the upper (traps) and lower (traps) portions are engaged to stabilise the shoulders and support the upper to mid back throughout this exericse.

Rhomboids: These muscles between your shoulder blades play a pivotal role in stabilising your upper back during the rowing motion.

Posterior Deltoids: The back part of the shoulder muscle plays a key role in the pulling motion of this exercise.

Teres Major & Minor: These small back muscles are often overlooked in exercise, but don’t underestimate their importance. All of the muscles in your body, no matter how small, play a significant part in your overall strength and power, as well as your everyday mobility.

Infraspinatus: The infraspinatus forms part of the rotator cuff, which supports the shoulder joint. Biceps: The biceps are also involved in this exercise.

Forearms: The muscles of the forearms, including the brachialis and brachioradialis, are worked during the gripping and lifting phases of the bent-over row, enhancing forearm strength and development.

Hands (Grip): The hands and grip strength are crucial for holding onto the barbell throughout the exercise. Improved grip strength is a significant benefit of incorporating bent-over rows into a workout routine.

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How to perform Inverted Rows

1. Setup: Find a sturdy horizontal bar or a suspension trainer (TRX Straps). Lie underneath the bar/straps with your chest directly beneath it and grip with an overhand grip (palms facing away from you) or an underhand grip (palms facing towards you) depending on preference and comfort.

2. Execution: Engage your core and keep your body in a straight line from head to heels. Then pull your chest towards the bar by retracting your shoulder blades and bending your elbows. Finally lower yourself back down with control until your arms are fully extended.

3. Repetition: Aim for controlled movements throughout the exercise, focusing on form rather than speed.

Benefits of Inverted Rows

Builds upper body strength: Strengthens the muscles of the back, shoulders, and arms.

Improves posture: Targets muscles in the back that support good posture and shoulder stability.

Minimal equipment: Can be performed with minimal equipment, making it accessible for home workouts.

Versatility: Easily adjustable to different fitness levels by varying the angle or intensity. For example, moving your feet further forward underneath the bar will shift more of your body weight onto the target muscles and increase the range of motion.

Inverted Rows common mistakes to avoid

Using momentum: Avoid swinging or jerking your body to lift yourself. Move in a very clean and controlled manner through the target muscles.

Incomplete range of motion: Lowering only halfway limits the exercise's effectiveness, complete the full range of motion with every single rep.

Poor body alignment: Keep your body straight throughout the movement to prevent strain on your lower back.

Reps and Sets

It’s on you to determine how many reps and sets you should perform. It depends on your goals, but more generally speaking, it depends on how many reps you can actually do.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 4 reps is a valid set.

To determine how many reps/sets of Inverted Rows you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgement.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Inverted Rows More Challenging

You can make Inverted Rows more challenging by slowing the exercise down to increase your time under tension. You can also slow down half the exercise, so pull yourself up at normal speed and then slowly release back to start position in a clean and controlled movement.

Another option for making Inverted Rows more challenging is to shift your foot position further under the bar, this will bring your back closer to the floor with each rep.

For the most advanced version of this exercise, prop your feet up on a bench and perform your inverted rows with your body completely parallel with the floor.

How to incorporate Inverted Rows into your workouts

As a standalone exercise: Perform Inverted Rows as part of your upper body or back workout routine, ensuring proper warm-up and cool-down.

Superset: Pair with exercises like push-ups or dips for a balanced upper body workout.

Circuit training: Include Inverted Rows in a circuit to elevate heart rate while building strength.

Exercises that work similar muscles to Inverted Rows

To further develop your Inverted Rowing power you may wish to explore some other exercises targeting similar muscle groups. These include; Pull-ups/Chin-ups, Dumbbell Rows, Cable Rows or Gorilla Rows.

Beyond the above exercises, you have plenty of other options to work around this exercise, check out the other Back Exercises in our database here.

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