Inverted Row On Bench

Muscles worked

Setup

1. Set a barbell in a power rack at approximately waist height and lock it securely.
2. Place a flat bench parallel to the bar, positioned so your heels can rest on it while your arms are fully extended.
3. Grip the bar with an overhand grip slightly wider than shoulder-width.
4. Place your heels on the bench and hang with your arms straight, creating a rigid line from your head to your heels.

How to do it

1. Exhale and pull your chest toward the bar by driving your elbows down and back toward the floor.
2. Squeeze your shoulder blades together at the top of the movement, ensuring your chest nearly touches the bar.
3. Inhale as you lower yourself back to the starting position with a controlled, 2-second eccentric tempo.
4. Maintain a rigid 'plank' position throughout the movement, keeping your hips elevated and core braced.

Form checklist

• Keep your glutes and core engaged to prevent your hips from sagging toward the floor.
• Maintain a neutral neck position; do not reach for the bar with your chin.
• Ensure your shoulders stay retracted and depressed, avoiding a 'shrugging' motion toward the ears.
• Keep your wrists straight and avoid using a 'false' grip unless experienced.

Pro tips

• Think about pulling the bar 'apart' as you rise to increase rear deltoid and upper back activation.
• Focus on driving the elbows behind the torso rather than just pulling with the biceps to maximize lat engagement.

Make it harder

• Place a weight plate on your hips or chest to increase the total load.
• Perform the exercise with a 3-second pause at the top of each rep to maximize time under tension.

Frequently asked

What muscles does the inverted row on bench work?

The inverted row on bench primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the inverted row on bench?

The inverted row on bench uses barbell.

Is the inverted row on bench good for beginners?

The inverted row on bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius