Back / Beginner / Compound (multi-joint)

Inverted Row

A bodyweight horizontal pull hanging under a bar that builds the upper back, lats and biceps.

At a glance

Primary

Upper back (rhomboids, mid/lower traps), Lats

Secondary

Biceps, Rear delts, Abs, Forearms & grip

Equipment

Pull-up bar

Movement pattern

Row, Shoulder-blade squeeze

Level

Beginner

Type

Back, Compound (multi-joint)

How to do it

1. Set a bar at about waist height (or use a Smith machine) and lie underneath it.
2. Grip the bar slightly wider than shoulder width and hang with arms straight, body in a straight line, heels on the floor.
3. Pull your chest to the bar by driving your elbows back and squeezing your shoulder blades.
4. Lower yourself under control to straight arms.

Tips

• Keep your hips up; do not let the body sag.
• Bend your knees to make it easier.

Common mistakes

• ✗ Hips sagging toward the floor.

  Why it hurts: The lower back hangs and the exercise loses its core work.

  ✓ Instead: Keep a straight line from heels to head, like a moving plank.

• ✗ Poking the chin up to the bar.

  Why it hurts: The neck strains and the pull is cut short.

  ✓ Instead: Keep the chin tucked and pull the chest to the bar.

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