Inverted Row (Bodyweight)
Upper backCompoundPullBodyweightBeginner
Horizontal row hanging under a fixed bar, body straight with the heels on the floor. The equipment-free back staple: the more horizontal the body, the harder it gets.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Set a bar at waist height (rack or Smith machine).
- 2.Hang underneath with a grip slightly wider than shoulders.
- 3.Body straight from heels to head.
- 4.Pull your chest to the bar.
- 5.Lower with control without losing the line.
Common mistakes
- ●Dropping the hips and rowing with the arms alone
- ●Cutting the range before the chest reaches the bar
- ●Elbows flared to 90 degrees
- ●Jerky pulls with momentum
Proper technique
The body is a plank through the whole pull: glutes and core braced. The shoulder blades retract before the elbows bend. To make it harder, lower the bar or raise your feet.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
- Mid traps
- Lower traps
- Rhomboids
Secondary
- Biceps brachii
- Rear deltoid
- Teres major
- Infraspinatus
- Teres minor
- Core