Inverted Row: How to Do It, Muscles Worked & Form Tips

Muscle group: Back
Primary muscles: Middle back
Secondary muscles: Lats
Type: Compound
Level: Beginner

Video: “Inverted Row Guide | Form Tips, Muscles Worked, and Mistakes” by BarBend on YouTube.

How to do the 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

The Inverted Row mainly works your middle back, with help from your lats.

Inverted Row start and finish positions

Inverted Row: Starting position — Starting position

Inverted Row: Ending position — Ending position

Track your Inverted Row progress

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