Also known as: inverted row, australian row, australian pull up, bodyweight row, lying row

What is Inverted row pull ups?

Inverted row pull ups are a bodyweight horizontal pulling exercise where you hang under a bar in an L-shaped position and pull your chest up to the bar. It primarily targets the back (lats and rhomboids), arms, and core. Difficulty: medium - requires core control and moderate pulling strength.

How to Do Inverted row pull ups

  1. Setup position: Lie under a fixed bar, grip it shoulder-width, extend arms. Position feet on floor and raise legs to form an L-shape, keeping spine neutral.
  2. Brace core: Engage abs and glutes to keep body rigid; avoid sagging hips. Pull shoulder blades down and back before the first rep.
  3. Initiate pull: Drive your elbows down and back, pulling your chest toward the bar while maintaining the L-shape and tight core.
  4. Control descent: Lower slowly until arms fully extend while keeping scapular control and neutral spine; avoid collapsing shoulders or dropping hips.
  5. Reset and breathe: Pause briefly at the bottom, inhale to prepare, exhale during the next pull. Increase reps or elevate feet to progress safely.

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
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 posture and scapular stability, and strengthen the lats, rhomboids, biceps and core. They’re scalable for beginners and useful for balancing pressing movements, reducing shoulder injury risk when performed with proper form.

What are common mistakes to avoid?

Common mistakes include sagging hips, using momentum, flaring elbows, and neglecting scapular retraction. These reduce effectiveness and increase shoulder strain. Keep a rigid plank, control the descent, retract shoulder blades first, and avoid jerking to maintain safe, effective reps.

How can I progress or regress inverted row pull ups?

To progress, elevate feet on a bench, use one-arm rows, or add reps and tempo. To regress, bend knees, move bar higher, or perform Australian rows with feet on ground. Bands can assist or add resistance for tailored loading and safe progression.