Inverted Row
Horizontal pull with your body hanging under a low bar.
- Primary muscleBack
- Also worksUpper back
- EquipmentPull-up bar and bodyweight
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Upper back
- Pull-up bar and bodyweight
How to do the Inverted Row
4 steps, in the order you do them.
- Get under a sturdy bar and grip it slightly wider than shoulder width.
- Extend your legs and keep your body in a straight line from heels to head.
- Pull your chest toward the bar, squeezing your shoulder blades together.
- Lower with control until your arms are fully extended.
Common Inverted Row mistakes
What goes wrong most often when you do the Inverted Row, and how to fix it.
You stretch your chin toward the bar and your neck juts forward.
Keep your head in line with your body and bring your sternum to the bar.
The bar height doesn't match your level and you don't complete the range.
Use a higher bar and keep your feet close to learn. Lower the bar and straighten your legs to progress.
You drop down fast and hang from your shoulders.
Lower with control until your arms are straight with your shoulder blades active, without letting your shoulders sink toward your ears.
Alternatives to the Inverted Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 6–12
- Rest1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 6–12 | 1:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Inverted Row
See all routines →More back exercises
Machine RowBack · Machine
Incline Dumbbell RowBack · Dumbbells and bench
Cable Row Underhand GripBack · Cable machine
Chest Supported T Row Neutral GripBack · Machine
Frequently asked questions
What muscles does the Inverted Row work?
The Inverted Row works mainly the back. It also works the upper back, the biceps, and the core.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 6 to 12 reps with a minute and a half of rest.
Which routines include the Inverted Row?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.