Inverted Row
How to do the Inverted Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Lats
Bodyweight
How to do the Inverted Row
- 1
Position a bar in a rack to about waist height. You can also use a smith machine.
- 2
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- 3
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- 4
Pause at the top of the motion, and return yourself to the start position.
- 5
Repeat for the desired number of repetitions.
Log it, see it on your body.
Every Inverted Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Inverted Row fits
The Inverted Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
Inverted Row: common questions
What muscles does the Inverted Row work?
The Inverted Row primarily works the Mid Back. It also recruits the Lats as supporting muscles.
Is the Inverted Row suitable for beginners?
Yes. The Inverted Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Inverted Row?
None. The Inverted Row is a bodyweight exercise, so you can do it without any equipment.
Is the Inverted Row a compound or isolation exercise?
The Inverted Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Inverted Row with correct form?
Position a bar in a rack to about waist height. You can also use a smith machine. Follow the full step-by-step above for the complete movement.
Log your Inverted Row sets, free.
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