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Back · Bodyweight
Inverted Row
How to do the Inverted Row with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Biceps, Abs
How to do it
- Set a barbell in a rack at waist height. Lie on your back under the bar.
- Reach up and grip the bar slightly wider than shoulder-width using a pronated grip.
- Keep your legs straight and heels on the floor. Squeeze your glutes and core to form a rigid plank.
- Pull your chest up to the bar by driving your elbows back and retracting your shoulder blades.
- Touch your chest to the bar lightly, holding the top position for a brief squeeze.
- Lower your body under control until your arms are fully extended, without letting your hips sag.
Coaching cues
- Chest to the bar
- Body perfectly straight like a plank
- Squeeze shoulder blades together
Common mistakes
- Letting the hips drop and the core relax
- Craning the neck forward to touch the bar with the chin instead of the chest
- Short-changing the range of motion
Equipment and setup
Barbell, squat rack
A barbell secured in a rack at roughly waist height.
Also known as: Bodyweight Row, Australian Pull-Up
Track your Inverted Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
