Reps Only exercise

Inverted Row form, muscles worked, and workout tracking

The inverted row is a horizontal bodyweight pull performed hanging beneath a fixed bar or rings with the heels on the floor, training the lats, rhomboids, mid-traps, biceps, and the core as it holds a rigid plank. Lifters use it to build rowing strength without spinal loading, as a pull-up progression, and as a scalable hypertrophy movement adjusted by changing body angle.

Inverted Row illustration

How to do Inverted Row

  1. 1Set a bar in a rack at about waist height, lie beneath it, and grip it slightly wider than shoulder width with an overhand grip.
  2. 2Walk your heels forward and lift your hips until your body forms a straight line from head to heels.
  3. 3Brace your core and glutes, then exhale as you pull your chest to the bar with your elbows driving back at roughly 45 degrees.
  4. 4Do not let your hips sag or your neck crane toward the bar to fake range.
  5. 5Touch your chest to the bar, then inhale as you lower to straight arms under control; lower the bar height or elevate your feet to progress.

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Track Inverted Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.