Exercise guide
Inverted Legs Elevated Close Grip Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This advanced inverted row variation increases the load on the upper body by elevating the feet, while the close grip shifts emphasis toward the biceps and the mid-back musculature. It is a highly effective compound movement for developing horizontal pulling strength and postural stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at approximately waist height and place a flat bench a few feet in front of it.
- Lie under the bar and grasp it with a close overhand grip, hands spaced about 6-8 inches apart.
- Place your heels on the bench so your body is suspended and forms a straight line parallel to the floor.
How to do it
- Exhale and pull your chest toward the bar by driving your elbows back and squeezing your shoulder blades together.
- Maintain a rigid 'hollow body' position with your core and glutes fully engaged throughout the movement.
- Inhale as you lower yourself back to the starting position with a controlled 2-second eccentric tempo.
- Ensure your arms reach full extension at the bottom of the rep without letting your hips sag toward the floor.
Form checklist
- Keep your body in a perfectly straight line from head to heels.
- Avoid shrugging the shoulders toward the ears; keep the shoulder blades pulled down.
- Pull the bar toward your lower chest or upper abdomen, rather than your neck.
- Keep your neck neutral and avoid reaching for the bar with your chin.
Pro tips
- Imagine trying to pull the bar apart to increase tension in the lats and stabilize the shoulder girdle.
- Focus on a hard 'squeeze' at the top of the rep to maximize recruitment of the rhomboids and middle trapezius.
Make it harder
- Wear a weighted vest to increase the total resistance of the movement.
- Incorporate a 3-second isometric pause at the top of each repetition to increase time under tension.
Frequently asked
- What muscles does the inverted legs elevated close grip row work?
- The inverted legs elevated close grip row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the inverted legs elevated close grip row?
- The inverted legs elevated close grip row requires no equipment — just your body weight.
- Is the inverted legs elevated close grip row good for beginners?
- The inverted legs elevated close grip row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.