Inverted Rows (How To, Muscles Worked, Benefits)

The Inverted Row is a bodyweight pulling exercise that targets the upper back, lats, and arms. Using a bar or suspension trainer, you pull your chest toward the bar while keeping your body in a straight line.

It’s a great way to build pulling strength, improve posture, and balance out pressing movements—especially for beginners or anyone working on building their first pull-up.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Biceps, Rear Deltoids, Core
Equipment Needed: Barbell set in a rack, Smith machine, or suspension trainer (e.g. TRX)

How To Do Inverted Rows

Step-by-Step Instructions

Set-Up:
- Set a bar at waist height in a rack, or use a suspension trainer anchored securely.
- Lie underneath the bar and grab it with an overhand grip, hands slightly wider than shoulder-width.
- Extend your legs and keep your body straight from head to heels (like a plank).
Execution:
- Pull your chest up toward the bar by driving your elbows back and squeezing your shoulder blades together.
- Keep your body in a straight line—no sagging or hips rising.
- Pause at the top with your chest near the bar, then lower yourself back down with control.
Tips for Proper Form:
- Keep your core tight throughout the movement.
- Lead with your chest, not your chin.
- Don’t let your shoulders shrug—keep them pulled down and back.

Key Benefits

Builds upper-body pulling strength using bodyweight.
Reinforces core engagement and total-body control.
Easier to scale and more joint-friendly than traditional pull-ups.

Modifications and Variations

Easier Option:
- Bend your knees and keep your feet flat to reduce bodyweight resistance.
- Raise the bar higher to make the angle less steep.
Harder Option:
- Elevate your feet on a bench for a steeper angle.
- Add a weighted vest or slow down the tempo.
- Use a pause at the top for extra tension.

Common Mistakes

Sagging Hips: Keep your body in a straight line by engaging your glutes and core.
Flaring Elbows: Keep elbows close to your body to target the back more effectively.
Shrugging Shoulders: Pull your shoulder blades down and together to initiate the movement properly.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–10 reps with feet elevated.
For Muscle Growth: 3–4 sets of 10–12 reps with strict form.
As a Beginner Pulling Option: 2–3 sets of 8–10 reps, adjusting the difficulty as needed.

Inverted Row Variations

There are numerous ways you can variations to Inverted Rows, making them easier or much harder. Here are a few:

With Knees Bent

If you find yourself really struggling to pull yourself up to the bar, the quickest and simplest way to make the movement easier is to bend your knees.

This is a great variation for both beginners and/or anyone trying to squeeze out those last couple reps of a set.

With Feet Elevated

If you trying to make your Inverted Rows more challenging, start by elevating your feet. A bench or a box both work great for putting your feet up on while you row. For even more of a challenge, use a Stability Ball to place your feet on.

With Weight

Another way to make Inverted Rows more difficult is to add extra resistance, generally in the form of weight plates. Lay a 25 or 45 pounds plate on your chest and then go to work.

Inverted Row Alternatives

If you can’t do Inverted Rows – maybe because of an injury or lack of equipment – here are a few alternatives that may work as a substitute.

Want even more options? Here are my 13 favorite Inverted Row alternatives and variations.

Barbell Bent Over Rows

If you don’t have a rack you can sit a barbell on, then I would suggest opting for Barbell Bent Over Rows.

It’s the same movement pattern and comes with almost all of the same benefits – no rack required. Just make sure to really brace your core to protect your back while doing Bent Rows.

DB One Arm Row

If you don’t have a rack or a barbell, but you do have dumbbells – give DB One Arm Rows a try.

Like Barbell Bent Rows, it’s a very similar movement pattern with similar benefits.

Upright Rows

Upright rows can be a good alternative for inverted rows because they are a compound exercise that targets several of the same muscle groups, including the shoulders, upper back, and biceps.

They’re also able to be done with a variety of equipment. Barbell Upright Rows are probably the most well-known variation, but upright rows can also be done with dumbbells, a kettlebell or even a resistance band.