Inverted Row
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.
How to program the Inverted Row
Sets and reps
As a compound movement, the Inverted Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Inverted Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Inverted Row work?
The Inverted Row primarily targets the Middle Back. It also recruits the Lats as supporting muscles.
What equipment do I need for the Inverted Row?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Inverted Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
