Inverted Row

The inverted row is a bodyweight exercise that increases upper-body strength in the back, biceps, and forearms. This exercise also improves core stability. This exercise improves horizontal pulling strength, and is an effective starting point if you struggle to perform chinups or pullups.


  1. 6061_A
    Lie on your back underneath a barbell in the squat rack machine. Grab the bar with an overhand, shoulder-width grip.
  2. Inverted Row
    Pull your chest to the bar, squeezing your shoulder blades together at the top. Slowly lower your body back to the starting position.

Trainer’s Tips

  • Don't let your shoulders move forward. Squeeze your shoulder blades together.
  • Don't let your hips sag. Maintain a straight line from your head to your heels.
  • Don't use a partial range of motion. Pull your chest all the way to the bar.