# Inverted Row

A bodyweight horizontal row targeting the upper back, lats, and biceps. Useful for building pulling strength and scapular control with adjustable difficulty.

- Beginner · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/inverted-rows-on-smith-machine/video/male.mp4
- HTML: https://seto.fit/exercises/inverted-row/

## Muscles worked

- Upper back: 9/10
- Lats: 8/10
- Biceps: 6/10
- Rear delts: 5/10
- Abs: 4/10

## How to do the Inverted Row

1. Lie under the bar with hands wider than your shoulders, gripping firmly.
2. Extend your legs and straighten your body, hanging with arms extended.
3. Pull your torso toward the bar, squeezing your shoulder blades together.
4. Slowly lower yourself back down to the starting position completely.
5. Keep your body straight from head to heels during the movement.

### Full technique — 7 steps

1. Set a bar at a height that lets you hang underneath with heels on the floor.
2. Lie under the bar and grip it overhand around shoulder width or slightly wider.
3. Extend your legs, straighten your body, and hang with arms fully extended below the bar.
4. Tighten your stomach and keep your body in a straight line from head to heels.
5. Pull your torso toward the bar by driving your elbows back and squeezing your shoulder blades together.
6. Reach the top when your chest meets or nearly meets the bar without craning your neck.
7. Lower yourself until your elbows are straight again while keeping hips from sagging or piking.

## Common mistakes

- Hips sagging below body line
- Reaching with the chin
- Stopping short of the bar
- Elbows flaring too wide
- Kipping through the rep

## Form cues

- Chest toward the bar
- Keep ribs down
- Pull elbows behind you
- Stay rigid head to heels
- Set bar height to level

## How much to do

- **Strength** (good fit): 4–5 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Chest Supported Dumbbell Row](https://seto.fit/exercises/chest-supported-row/), [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/)
- **Suspension trainer**: [Suspension Trainer Row](https://seto.fit/exercises/suspension-trainer-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Barbell**: [Meadows Row](https://seto.fit/exercises/meadows-row/), [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/)
- **Machine**: [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/), [Seated Cable Row (Close Overhand Grip)](https://seto.fit/exercises/seated-cable-row-close-overhand-grip/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Cable Row (Close Grip)](https://seto.fit/exercises/seated-cable-row-close-grip/) — Beginner
- **This exercise: Inverted Row — 50% of bodyweight**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Inverted Row work?

Primary: Upper back 9/10, Lats 8/10. Also works: Biceps 6/10, Rear delts 5/10, Abs 4/10.

### When should I do the Inverted Row in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Inverted Row?

Strength: 4–5 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Inverted Row?

Dumbbells: Chest Supported Dumbbell Row, Bilateral Dumbbell Row. Suspension trainer: Suspension Trainer Row, Feet Elevated Suspension Trainer Row. Barbell: Meadows Row, Barbell Bent Over Row. Machine: Seated Machine Row, Seated Cable Row (Close Overhand Grip).

### What is an easier version of the Inverted Row?

Seated Cable Row (Close Grip) (Beginner).

### What is a harder version of the Inverted Row?

Single Arm Dumbbell Row (Beginner), Overhand Grip Dumbbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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