Inverted Row


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip.


Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.


Fixed bar should be just high enough to allow arm to fully extend. See Gravity Vectors for greater understanding of how body angle influences resistance. Also known as Body Row or Supine Row.


Resistance can be reduced by using higher bar and positioning feet further back. Other easier variations include sitting and bending at hips or bending at knee with feet flat on floor.


This movement can be made more challenging by positioning body in more horizontal position at height of movement. This can be achieved by lowering bar and positioning feet further forward so lower chest is positioned under bar. After progressing to lowest position possible, just short of body contacting floor, back of heels can be placed on elevated surface. Height of elevated surface can be further progressed to height permitting horizontal position in uppermost position at end of concentric contraction. Placing back of heels on elevated surface can make exercise slightly more challenging. Using single arm will make movement significantly more challenging. This exercise is typically performed without added resistance, although additional weight can be placed on belly or pelvis. 



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Dynamic Stabilizers


Antagonist Stabilizers

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