Inverted Row
The Inverted Row primarily works the Erector Spinae, Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Transverse Abdominis, Triceps (Long Head). It is a suspension compound exercise at beginner difficulty.
The Inverted Row is a beginner compound exercise performed with suspension, following a horizontal pull movement pattern. It primarily targets the Erector Spinae, Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary engagement of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Bodyweight row performed under bar or TRX strap pulling chest to bar.
| Equipment | Suspension |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Erector Spinae, Latissimus Dorsi, Rhomboids, and Trapezius (Middle) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Biceps Femoris (Long Head), Erector Spinae, and 5 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Lay on back under fixed horizontal bar.
- Grasp bar with wide overhand grip.
Execution
- Keeping body straight, pull body up to bar.
- Pull shoulders back at top of movement with chest high.
- Return until arms are extended and shoulders are stretched forward.
- Repeat.
Comments
- Fixed bar should be just high enough to allow arm to fully extend.
- SeeGravity Vectorsfor greater understanding of how body angle influences resistance.
- Also known as Body Row or Supine Row.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Latissimus Dorsi, Rhomboids, Trapezius (Middle)) and can be substituted based on your equipment or variation preferences.
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