Inverted Row
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Squat Rack
Primary muscle group
Rhomboids, Latissimus Dorsi
Secondary muscle groups
Middle Trapezius, Posterior Deltoid, Biceps Brachii, Trunk
Movement pattern
Horizontal Pull
Training goal
Maximal Strength
Sport
General Athletic Development, Tactical / Military
Overview
Purpose. Build horizontal pulling strength and scapular control with bodyweight.
How it fits the system. A beginner-level horizontal pull entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Rhomboids, Latissimus Dorsi
Secondary muscles
Middle Trapezius, Posterior Deltoid, Biceps Brachii, Trunk
Movement pattern
Horizontal Pull
Equipment
Squat Rack
Difficulty
Beginner
How to Perform
- Set a bar in a rack at roughly hip height.
- Lie underneath and take a pronated grip slightly wider than the shoulders.
- Set the body in a straight line with the heels on the floor.
- Squeeze the glutes and brace the trunk.
- Pull the chest to the bar, driving the elbows back.
- Lower under control to full arm extension.
Coaching Cues
- Keep the body in one rigid line.
- Touch the chest, not the chin, to the bar.
- Lower the bar height to make it harder.
Common Mistakes
- Letting the hips sag towards the floor.
- Pulling with the chin leading.
- Cutting the range short at the bottom.
Progressions & Regressions
Progressions
Lower the bar, elevate the feet, or add a weight vest.
Regressions
Raise the bar so the body is more upright.
When to Use It
When to use
As a pull-up regression, warm-up, or upper-back volume.
When not to use
Rarely contraindicated.
Programming
3 to 4 sets of 8 to 15 reps.
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