Inverted Row
Complete guide to Inverted Row. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Inverted Row
Set a bar in a rack at about hip height and lie underneath it.
Grab the bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Your body should be in a straight line from head to heel with your heels on the floor.
Retract your shoulder blades, engage your abs, and take a breath.
Pull your chest up to the bar by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower yourself back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |