Muscles worked
What the inverted row trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the bar. Put a bar in a rack at about hip height and rest it on the safety arms or pins, not the J-hooks, which are open at the front and can let the bar roll out as you pull. On a Smith machine, set the bar at the same height and turn it so the hooks lock onto the pegs. Check it cannot move before you hang from it.
- 02
Get under it. Lie under the bar so it sits over your lower chest when your arms are straight up toward it.
- 03
Grip. Overhand grip, hands a little wider than your shoulders, thumbs wrapped around the bar.
- 04
Make a straight line. Straighten your legs with your heels on the floor, squeeze your glutes and brace your abs, so your body is straight from heels to head and hanging from straight arms.
Step by step
How to do the inverted row
- 01
Set the shoulders. Before you bend your elbows, pull your shoulder blades back a little so your shoulders move away from the floor and your chest lifts.
- 02
Pull. Drive your elbows back past your body at about 45 degrees from your sides and pull your chest up toward the bar. Your hips rise at the same speed as your chest.
- 03
Touch the bar. Finish when your lower chest touches the bar or comes within an inch of it. Squeeze your shoulder blades together for a moment at the top.
- 04
Lower. Come down under control, taking about two seconds, until your arms are fully straight. Keep your body in one line all the way down.
- 05
Repeat. Start each rep from straight arms, with your body still and your heels in the same place on the floor.
Cues to say in your head
- Body like a plank
- Chest to the bar
- Elbows back, not out
- Squeeze your shoulder blades
- Hips stay up
- Straight arms every rep
Fix these first
Common mistakes
Hips sagging toward the floor
Squeeze your glutes and brace your abs before the first rep. If your hips still drop, bend your knees or raise the bar until you can hold a straight line.
Stopping well short of the bar
Pull until your lower chest touches the bar or comes within an inch of it. If you can't get there, make the angle easier rather than cutting the range.
Elbows flared straight out to the sides
Keep them at about 45 degrees from your body and drive them back toward your hips.
Reaching with the chin
Keep your head in line with your body and bring your chest to the bar. Poking your chin forward is not a full rep.
Shrugging the shoulders up to the ears
Pull your shoulder blades back, not up, and keep your neck long through the whole set.
Dropping fast on the way down
Take about two seconds to lower to straight arms. Dropping into the bottom jerks your elbows and shoulders and skips half the work.
Stay safe
Before every set, check that the bar sits on the rack's safety arms or pins, or is locked on the Smith machine, and cannot roll, or that your rings or straps are anchored to something solid. When you cannot finish a rep, lower yourself to straight arms with control, then set your hips down on the floor and let go; there is nothing to dump. Add difficulty in small steps, by lowering the bar or raising your feet, and keep a full range. Stop and get the shoulder or elbow checked if you feel sharp pain, pinching at the front of the shoulder, or numbness down the arm.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 5 to 8 | 75–85% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 15 | 60–75% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 15 to 25 | 50–60% 1RM | 1 min |
| Technique | 2 to 3 | 5 to 8 | 50–65% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–162lb
3 to 4 sets of 8 to 15 reps, 1.5 to 2 min rest. Adjust the bar height or your foot position so you land in this range with full reps. Take sets close to failure.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Inverted Row questions
What muscles does the inverted row work?
Mainly the lats and upper back, with the rear shoulders, biceps and brachialis helping. Your grip holds you on the bar, and your abs and glutes keep your body straight.
How do I make inverted rows easier or harder?
Raise the bar or bend your knees to make it easier, because more of your weight stays on your feet. Lower the bar, straighten your legs, put your feet on a bench or wear a weight vest to make it harder.
What is a TRX row?
It is an inverted row done on a suspension trainer: you hold the handles, lean back with straight arms and pull your chest up to your hands. Walk your feet toward the anchor to make it harder, or step back to stand more upright and make it easier.
Are ring rows easier than inverted rows?
Not usually. At the same body angle you lift a similar share of your bodyweight, but the rings swing, so your shoulders and grip also have to steady them and most people find them a little harder at first. Many people find rings kinder on the wrists and elbows because the hands can turn as you pull.
How many sets and reps of inverted rows should I do?
For most goals, 3 or 4 sets of 8 to 15 reps works well. Set the bar height or foot position so the last couple of reps in each set are hard but still full range.
Are inverted rows good for beginners?
Yes. You can start almost upright with knees bent and work toward a lower bar over time, so it suits almost any starting strength and teaches the rowing pattern without free weights.
Train in Protocol
Log your inverted row by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.