What is Inverted Row?

Inverted Row is a bodyweight horizontal pulling exercise performed under a low bar that strengthens the lats, mid-back and biceps. It's an easy-level calisthenics move for building pulling strength and scapular control; maintain a straight body line and initiate each rep with scapular retraction.

How to Do Inverted Row

  1. Set bar height: Position a low pull-up bar around hip height and confirm it’s secure so your heels can contact the floor when your body is extended under the bar.
  2. Grip the bar: Take a pronated (overhand) grip slightly wider than shoulder width, extend arms fully, depress shoulders, brace your core and squeeze glutes to form a straight line.
  3. Retract scapula: Begin each rep by pulling shoulder blades together to engage the mid-back before bending the elbows—this protects the shoulders and improves muscle activation.
  4. Pull chest to bar: Drive elbows toward your ribs and pull your chest to the bar while keeping the body rigid; hold a brief squeeze at the top focusing on mid-back contraction.
  5. Lower with control: Lower slowly by extending the elbows and allowing the scapula to protract, maintain tension and reset scapular position before starting the next repetition.

Muscle Groups

Biceps, Latissimus, Back

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

Required Equipment

Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of inverted rows?

Inverted rows build horizontal pulling strength, improve scapular stability, and strengthen lats, mid-back and biceps. They help posture, balance pressing strength, and transfer to pull-up progressions with minimal equipment.

What common mistakes should I avoid with inverted rows?

Common mistakes are pulling with the arms instead of the scapula, letting hips sag, flaring elbows, using momentum, or gripping too narrowly. Focus on scapular retraction, a straight body line, and controlled reps.

How can I progress or regress the inverted row?

To regress, raise the bar or bend the knees to shorten the lever. To progress, lower the bar toward the floor, elevate feet, add weight or try one-arm rows; pair with pull-up work for vertical pulling strength.