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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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