What muscles does Inverted Row work?

The Inverted Row primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Inverted Row?

For optimal results, include Inverted Row in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Inverted Row?

To perform Inverted Row, you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Inverted Row suitable for beginners?

Yes, beginners can perform Inverted Row with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Inverted Row at home?

Inverted Row requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Inverted Row

Learn how to do the Inverted Row with proper form, setup, and execution.

This leverage machine movement primarily targets back, including upper back, middle back.

How to Perform Inverted Row

1
Set a bar in a rack at about hip height and lie underneath it.
2
Grab the bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
3
Your body should be in a straight line from head to heel with your heels on the floor.
4
Retract your shoulder blades, engage your abs, and take a breath.
5
Pull your chest up to the bar by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
6
Slowly lower yourself back to the starting position and breathe in.
7
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.