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Inverted Row

A bodyweight horizontal pulling exercise performed under a bar or suspension trainer, scalable by adjusting body angle.

Setup

Position a bar at an appropriate height. Lie underneath it, gripping the bar with hands slightly wider than shoulder width.

Movement

Hang with your body straight. Heels on the floor, body forming a straight line from head to heels. Pull your chest toward the bar. Drive your elbows back, squeezing your shoulder blades together at the top.

Return

Lower with control. Extend your arms fully before starting the next rep.

Common Mistake to Avoid

Letting the hips sag during the pull. Keep your body rigid throughout — a sagging midsection reduces the exercise's effectiveness.

Equipment Barbell in a rack, suspension trainer, or sturdy table
Primary Muscles Back (rhomboids, mid-traps, lats)
Secondary Muscles Biceps, rear shoulders

Why it matters

The inverted row trains the same horizontal pulling pattern as a bent-over or cable row, but using your own bodyweight as resistance, scalable simply by adjusting your body angle — more horizontal is harder, more upright is easier. This makes it a flexible, equipment-light option for building pulling strength.

How to do it

  1. Position a bar at an appropriate height. Lie underneath it, gripping the bar with hands slightly wider than shoulder width.
  2. Hang with your body straight. Heels on the floor, body forming a straight line from head to heels.
  3. Pull your chest toward the bar. Drive your elbows back, squeezing your shoulder blades together at the top.
  4. Lower with control. Extend your arms fully before starting the next rep.

Common mistakes

  • Letting the hips sag during the pull. Keep your body rigid throughout — a sagging midsection reduces the exercise's effectiveness.
  • Using a body angle that's too easy. A more upright position is appropriately easier for beginners, but progress toward more horizontal as strength improves.
  • Pulling with the arms instead of engaging the back first. Same shoulder-blade engagement cue as the pull-up and other rowing exercises.
  • Setting the bar at an unstable or unsafe height. Make sure whatever you're pulling against is genuinely secure before loading it with your bodyweight.

Sets & reps by level

Beginner

3 sets of 10–12 reps with a more upright body angle.

Intermediate

3–4 sets of 8–10 reps with a more horizontal body angle.

Advanced

4 sets of 8–12 reps, fully horizontal, or with feet elevated for added difficulty.

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