The Complete Guide to Inverted Rows

Inverted rows are a bodyweight exercise targeting the upper back, biceps, and shoulders. Performed using a bar at waist height, this movement enhances strength and stability.

Equipment Needed

• A sturdy bar set at waist height.

General Form Cues

• Starting Position:

  • Lie under the bar, grasping it with an overhand grip, hands shoulder-width apart.
  • Keep your body straight and heels on the ground or elevated.
  • Avoid: Rounding your back.

• Pulling Phase:

  • Pull your chest towards the bar, squeezing your shoulder blades together.
  • Avoid: Using your legs; focus on back engagement.

• Lowering Phase:

  • Slowly lower your body back to the starting position.
  • Avoid: Dropping quickly; keep control.

Video Demonstration

Inverted Rows Beginner Progressions:

• Incline Rows: Perform rows with your body at a shallower angle to reduce difficulty, focusing on proper form.

Inverted Rows Advanced Progressions:

• Horizontal Inverted Rows: Position your body at a horizontal angle under the bar, pulling up to engage the upper back and biceps.
• Weighted Inverted Rows: Add weight using a backpack or weight vest to increase resistance.
• Tuck Front Lever Rows: Perform rows while maintaining a tuck front lever position, engaging the core and back intensely. Also part of the front lever skill progression.