Also known as: bodyweight row, australian row, australian rows, horizontal pull-up, supine row

What is Inverted Row?

An inverted row is a horizontal pulling exercise performed under a bar that strengthens the mid-back, lats, and biceps. It’s an easy-level calisthenics move ideal for beginners to train scapular retraction and pulling mechanics.

How to Do Inverted Row

  1. Set up position: Lie under a low bar with a pronated grip slightly wider than shoulder width, extend legs, squeeze glutes, and brace your core.
  2. Depress shoulders: Start each rep by depressing the shoulders - pull them down and away from your ears to create tension before any elbow flexion.
  3. Retract scapula: Retract your shoulder blades together (scapular retraction) to engage mid-back before bending elbows; hold tension through the torso the entire rep.
  4. Pull to chest: Drive elbows down and back, pulling the bar to the lower chest or sternum while keeping hips aligned and core braced throughout the movement.
  5. Controlled descent: Lower slowly with control until arms are fully extended, maintaining scapular engagement and straight body alignment to protect shoulders and build strength.

Muscle Groups

Back, Biceps, Latissimus

Description

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the bar. Start with your arms full extended, shoulders depressed (down, away from your ears). Squeeze your glutes and brace your core, your body should form a straight line head to heels. Maintain this position throughout.

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull the bar to your chest.

Squeeze at the top, mid back engaged, lower to the start. Repeat for repetitions.

Be sure to initiate each rep with your scapula and not your arms, and maintain total body tension.
Movement Group: Pull
Equipment: Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of inverted rows?

Inverted rows build horizontal pulling strength, strengthen lats, mid-back, and biceps, and improve scapular control and posture. They’re low-impact and beginner-friendly, helping bridge the gap toward pull-ups while supporting shoulder stability when done correctly.

What common mistakes should I avoid?

Common mistakes include initiating the rep with the elbows instead of scapular retraction, letting hips sag or pike, flaring elbows, shrugging shoulders, and using momentum. Focus on controlled reps and full-body tension to avoid these errors.

How can I progress or modify inverted rows?

Progress by elevating feet, raising bar height, adding weight, or using rings. Modify by bending knees or lowering the bar to reduce intensity. Alternatives include assisted pull-ups, negatives, ring rows, or TRX bodyweight rows.