What is Inverted row pull ups?

Inverted row pull ups are a horizontal pulling bodyweight exercise performed by pulling your chest toward a bar while your body stays straight. They primarily target the back and core with secondary arm engagement. Difficulty is medium, suitable for intermediate trainees building pulling strength and stability.

How to Do Inverted row pull ups

  1. Set up bar: Position a low bar or sturdy table at waist height. Lie underneath, grab the bar shoulder-width, and ensure the bar is secure before starting.
  2. Assume L-position: Raise your legs to form an L-shape or keep feet on the floor if needed. Engage the core to maintain a rigid, straight body line from head to heels.
  3. Grip and brace: Grip the bar firmly with palms facing you or neutral. Retract shoulder blades, pull shoulders down, and brace abs to protect the spine throughout the movement.
  4. Pull to bar: Drive your elbows down and back, pull your chest toward the bar using the lats and mid-back. Lead with the chest, not the neck, and avoid elbow flaring.
  5. Lower with control: Slowly lower yourself to full extension while keeping core engaged and body straight. Breathe out at the top and in while lowering; rest briefly between reps.

Muscle Groups

Core, Back

Description

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Perform Inverted Row Pull-Ups by starting with a hanging position from a bar. Raise your legs to form an "L" shape with your body. From this position, pull yourself up towards the bar, focusing on using your back and arm muscles. Lower yourself back down with control to complete one repetition. This exercise effectively targets the back, arms, and core muscles.

Movement Group

Pull

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of inverted row pull ups?

Inverted row pull ups build horizontal pulling strength, improve scapular control, and strengthen the upper back and core. They help posture, balance pressing work, and can reduce shoulder injury risk when performed with proper form.

What common mistakes should I avoid when doing inverted row pull ups?

Common mistakes include rounded shoulders, hips sagging or over-lifting, using momentum, and flaring elbows. Keep a straight body line, engage the core, pull through the elbows, and use slow controlled reps to maintain safety and muscle engagement.

How can I progress or regress this exercise?

Progress by lowering the bar, elevating feet, adding pauses at the top, or slowing tempo. Regress by bending knees, raising the bar height, or using assisted variations. Alternatives include bent-over rows, assisted pull-ups, and Australian rows at different angles.