Inverted Rows: How to Perfect Them and Why They’re Great

Whether you’re a beginner or advanced lifter, the inverted row offers scalability and a plethora of benefits for back strength and muscle building.

Muscles You’ll Train

• Primary: Lats, Rhomboids
• Secondary: Traps, Rear Delts
• Stabilizers: Core, Biceps

How to Do Inverted Rows

Step 1: Hand Position

Setting up properly creates the foundation for effective rows, and it can help prevent shoulder and elbow discomfort.

• Position hands slightly outside shoulder width
• Stack wrists and elbows for optimal leverage (when you’re rowing, the wrist and elbow should ideally be in alignment)

Grip considerations:

• Traditional Hand Position: Palms facing down
• Wider Grip: For upper back emphasis
• Neutral Grip: For lats/mid back/full back

Step 2: Body Position

Your body angle determines exercise difficulty. If you’re using a more upright angle, inverted rows will be easier. If you’re more parallel to the floor and elevate your feet, it will be more difficult.

Height adjustments:

• Higher/More upright body angle bar = Easier
• Lower bar = More challenging (body is more parallel)
• Elevated Feet = Most difficult (most parallel pulling angle)

My Form Cues:

• Keep body rigid
• Legs can be straight or bent
  • Bent = Easier
  • Straight = More Difficult
• Maintain plank-like position throughout reps

Step 3: The Pull

Focus on controlled movement and a full range of motion. Row until your chest hits the bar or gets close to hitting the bar. If you’re using a TRX, this would mean that you’re rowing until your chest is to the handles when rowing.

• Pull to lower chest/pec area
• Keep core tight throughout
• Try to maintain a consistent elbow angle

My From cues:

• Drive elbows down
• Think, chest to bar
• Control the tempo

Step 4: The Lowering

The eccentric portion is crucial for muscle development. Control your tempo, and don’t just relax and drop to the bottom of reps. We get a ton of hypertrophy benefits from training with intent during lengthened muscle contractions.

• Maintain consistent body position
• Lower with control
• Think about using your lats to lower yourself

My Form Tips:

• Don’t let hips sag during the eccentric
• Allow slight stretch at bottom
• Keep tension in back muscles

Benefits of Inverted Rows

Benefit 1: Easily Scalable for All Levels

Perfect for progressive overload and long-term back development. Beginners can easily modify setup and positions to make the inverted row work for them as opposed to against them.

I also love using them for beginners because, like pull-ups and chin-ups, I think it’s useful to build a lifter’s confidence when lifting their own body weight. This is another bodyweight exercise to conquer.

Beginner modifications:

• Higher bar position
• Bent knees
• Reduced range of motion

Advanced variations:

• Added weight (vest)
• Lower bar position
• Tempo manipulation
• Elevate Feet

Benefit 2. Well-Rounded Back Development

The inverted row is excellent for building overall back strength and muscle. Plus, you can easily manipulate your hand position to bias different muscle groups, which isn’t as easy to do with some exercises.

Muscle emphasis options:

• Traditional grip: More lat focus
• Wide grip: Upper back emphasis

There are multiple grip variations possible, especially if you use a TRX inverted row. Don’t be afraid to play with different hand positions to find what works best for you.

Benefit 3: Easy to Perform In Most Gyms

Like most bodyweight exercises, you don’t need a ton of equipment to perform inverted rows. You can even perform them on tables if you don’t have a barbell and rack, smith machine, or TRX available.

Equipment options:

• Smith machine
• Barbell in rack
• TRX/suspension trainer

Perfect for:

• Home gyms
• Travel workouts
• Limited equipment settings

Programming Recommendations

Beginner’s Set and Reps

• 3 x 8-12 reps
• Focus on form
• Use a higher bar position if needed

Advanced sets/reps:

• 4 x 12-15 reps
• Increase intensity by: Adding weight, pulling more parallel, adding a pause at the top