Upper Body
Beginner
Bodyweight
Inverted Row
Also known as: Body Row, Australian Pull-Up
The inverted row is an excellent horizontal pulling exercise that builds back, bicep, and grip strength. It's a great stepping stone to full pull-ups and can be made easier or harder by adjusting your body angle.
Muscles Worked
How to Perform Inverted Row
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1Set up a barbell in a rack at about waist height, or use gymnastics rings, TRX straps, or a sturdy table edge. The lower the bar, the harder the exercise.
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2Position yourself under the bar and grab it with an overhand grip (palms facing away), hands slightly wider than shoulder-width apart. You can also use an underhand grip to emphasize biceps.
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3Extend your legs out in front of you with heels on the ground. Your body should form a straight line from head to heels. Engage your core and glutes to maintain this position.
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4Pull your chest up to the bar by squeezing your shoulder blades together and driving your elbows back. Think about pulling with your back, not just your arms.
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5Pause briefly at the top when your chest touches or nearly touches the bar, then lower yourself back down with control. This is one rep.
Pro Tips
- Make it easier: Bend your knees and place feet flat on the floor, or raise the bar higher.
- Make it harder: Lower the bar, elevate your feet on a box, or add a weight vest.
- Keep your body straight: Don't let your hips sag or pike up during the movement.
- Full range of motion: Lower until arms are fully extended and pull until chest touches the bar.
Row Variations
Other versions of this exercise
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