Inverted row
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Muscles worked
- High load
- Upper back · Rhomboids
- Medium load
- Lats
- Low load
- Biceps, Core, and Delts · Rear
Primary muscles
How to do it
Set a bar in a rack at about hip height, lie underneath it and grip slightly wider than the shoulders, with the body in one straight line from heels to head. Pull the chest to the bar by driving the elbows back, then lower under control to full arm extension. Raise the bar to make it easier or lower it to make it harder. Do not let the hips sag — the plank position is what makes this a back exercise rather than an arm exercise.
Form cues
- Body is one straight line, ribs down
- Pull the chest to the bar, not the chin
Safety
Talk to a professional before this exercise if you have any of the following:
ElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.