Exercise guide
Inverted Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Inverted Row is a foundational bodyweight pulling exercise that builds upper back thickness and improves posture by targeting the lats, traps, and rhomboids. It serves as a functional horizontal pull that balances out pressing movements while requiring significant core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Set a barbell in a power rack at approximately waist height; the lower the bar, the more difficult the exercise.
- Lie on the floor underneath the bar so it is positioned directly over your mid-chest.
- Grab the bar with an overhand grip (palms facing away), slightly wider than shoulder-width apart.
- Extend your legs fully with your heels on the ground, creating a straight line from head to heels.
How to do it
- Exhale as you pull your chest toward the bar by driving your elbows back and squeezing your shoulder blades together.
- Continue the movement until your chest nearly touches the bar, maintaining a rigid plank position throughout.
- Inhale as you slowly lower yourself back to the starting position with a controlled 2-3 second tempo.
- Keep your core and glutes braced to prevent your hips from sagging or your back from arching.
Form checklist
- Maintain a straight line from your ankles to your ears throughout the entire set.
- Keep your elbows at a 45-degree angle to your torso to protect the shoulder joints.
- Retract your shoulder blades (pull them back and down) before you begin the pull.
- Keep your neck in a neutral position; do not reach for the bar with your chin.
Pro tips
- Focus on pulling through your elbows rather than pulling with your hands to maximize lat and trap engagement.
- Pause for one second at the top of the movement to emphasize the peak contraction of the upper back muscles.
Make it harder
- Elevate your feet on a bench or box to move your body into a more horizontal plane, increasing the resistance.
- Wear a weighted vest or place a weight plate on your torso to increase the load.
Frequently asked
- What muscles does the inverted row work?
- The inverted row primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, forearms, pectorals, rotator cuff, and serratus anterior as secondary muscles.
- What equipment do you need for the inverted row?
- The inverted row requires no equipment — just your body weight.
- Is the inverted row good for beginners?
- Yes. The inverted row is a beginner-friendly movement and a strong foundation to build on.