Back · Compound Exercise
Inverted Row
The Inverted Row is a compound exercise that primarily trains the Back, with help from the Biceps and Core. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Beginner
Muscles worked
Back — primary
Biceps — assist
Core — assist
How to perform the Inverted Row
1
Set up
Bar at waist height, body straight, heels on floor.
2
Execute
Pull chest to the bar, elbows back.
3
Form check
Lower with control to a full hang.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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