Primary Muscle Group: Back
Secondary Muscle Group: Shoulders
Equipment Needed: Something to drip onto at waist height
The Benefits of Inverted Row
When it comes to building a strong back, the inverted row is an excellent choice & is one of the best exercises lifters can do. This dynamic back building exercise holds a ton of benefits for both beginners and experienced lifters. In fact, every level lifter can benefit with using more inverted rows and their variations in training.
The inverted row is also great for people who are trying to do pull upspull ups as it works similar muscle groups and can be adapted your strength level by increasing the height of the bar you use.
With this aid, If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your workout routine is a great idea!
When you do bodyweight rows with correct technique, you build strength and muscle in your back, your biceps, your forearms, your grip, and even your core.
If you are looking for new and exciting workouts you can download a Free Workout Plan or purchase one of our Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Inverted Row
Whilst the Inverted Row is a relatively safe exercise it does have some risk if not done correctly. It’s very important that you make sure the bar is safe and secure and that you use something that will not move during the exercise. If the bar moves you risk falling onto your back from a height so always double check the bar is secure before doing the movement.
So before giving Inverted Rows a go, here's exactly how to do them without risking pain or injury.
How To Do Inverted Row
1. Set a bar around your waist height. Bear in mind that the lower the bar, the more difficult the exercise becomes.
2. Position yourself under the bar lying face up. Lie on the floor underneath the bar.
3. Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).
4. Contract your abs and glutes, and keep your body a completely straight line. Your head, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
5. Pull yourself up to the bar until your chest touches the bar.
6. Lower yourself back down in a slow and controlled movement.
For Perfect Technique
If this movement is too difficult you just need to increase the height of the bar so that your body is at approx. 45 degree angle. This makes it easier to perform so that you can practice the technique and get perfect form. Set the bar higher so that when you lean back, your body isn’t down on the ground.
Once you have mastered the Inverted Rows exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Pull Ups
1. Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you.
2. Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground.
3. Keep your shoulders back and your core engaged throughout.
4. Then pull up & move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
How To Do Lat Pull Down
1. Grasp the bar with a wide grip with an overhand, knuckles up grip. Other positions and grips are possible but start with this standard position.
2. Pull the bar down until it's approximately level with the chin. Exhale on down motion. While shifting just slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward any more without moving backward. Be sure to stop at that point and do not go lower.
3. Squeeze the shoulder blades together while maintaining square shoulders.
4. From the bottom position with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates.