Inverted Row
How to do the Inverted Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Lats
Bodyweight
How to do the Inverted Row
- 1
Position a bar in a rack to about waist height. You can also use a smith machine.
- 2
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- 3
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- 4
Pause at the top of the motion, and return yourself to the start position.
- 5
Repeat for the desired number of repetitions.
Log it, see it on your body.
Every Inverted Row set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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