How to do the Inverted Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts, Core. Also called: bodyweight row, australian pull up.
Step by step
- 1
Set a bar in a rack at about waist height, or use a sturdy table edge or suspension trainer.
- 2
Lie underneath and grip the bar slightly wider than shoulder-width with straight arms.
- 3
Set your body in a straight line from head to heels with your heels on the floor.
- 4
Pull your chest to the bar by driving your elbows back and squeezing your shoulder blades.
- 5
Lower under control until your arms are straight.
Coaching cues
- Bend your knees and walk your feet in to make it easier
- Keep your hips up in line with your body
- Touch your chest, not your stomach, to the bar
Common mistakes
- Letting the hips sag
- Shortening the range at the top
- Shrugging the shoulders instead of pulling the elbows back
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Inverted Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Inverted Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts, Core
How many sets and reps of Inverted Row should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Inverted Row?
Same movement pattern, different equipment: Band Row, Dumbbell Row, Seated Cable Row, Barbell Row, Doorway Row, Reverse Snow Angel.
Is the Inverted Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.