- Feels in
- Back, biceps, core
- Needed
- Low bar, table edge or rings
Step by step
- 1Grip the bar at shoulder width and hang underneath with straight arms.
- 2Put your heels on the floor and make one line from head to heel.
- 3Pull your chest to the bar and squeeze your shoulder blades together.
- 4Lower under control until your arms are straight.
Watch for
- One line, abs braced
- Chest to the bar
- Shoulder blades first
Common mistakes
- Sagging hips.
- Pulling with only your arms without moving your shoulder blades.
Too heavy
Raise the bar higher or bend your knees with your feet on the floor.
Too light
Feet on a bench, or a three-second lowering phase.
Injury prevention —
Keep your body in one line and do not let your hips sag; otherwise you pull from your lower back instead of your back.
Frequently asked questions
Which muscles does the Inverted row train?
Back, biceps, core
What do you need for the Inverted row?
Low bar, table edge or rings
What are common mistakes in the Inverted row?
Sagging hips. Pulling with only your arms without moving your shoulder blades.
What if the Inverted row is too hard?
Raise the bar higher or bend your knees with your feet on the floor.
How do you make the Inverted row harder?
Feet on a bench, or a three-second lowering phase.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
← All exercises