Inverted Row
The inverted row is a horizontal pull exercise that primarily trains the lats, rhomboids and mid traps, with the biceps, rear delts and core assisting. Equipment: bodyweight. Suited to beginner lifters.
- Primary muscles
- Lats, Rhomboids And Mid Traps
- Secondary muscles
- biceps, rear delts and core
- Muscle group
- back
- Equipment
- bodyweight
- Movement pattern
- Horizontal Pull
- Difficulty
- Beginner
- Also searched as
- inverted rows, bodyweight row, body row
Complete inverted row guides
- Proper formInverted Row: Proper Form, Step by StepClear, evidence-aware guide to inverted-row proper form: setup, execution cues, breathing, tempo, progression, common mistakes, and safety notes for lifters.
- Muscles workedInverted Row: Muscles Worked and Practical AlternativesClear, evidence-aware breakdown of what muscles the inverted row trains, where it fits in a program, and 3–4 practical alternatives with when to pick each.
- Sets and repsHow Many Sets and Reps for the Inverted Row?Evidence-backed set, rep, and frequency ranges for inverted rows by goal (strength, hypertrophy, endurance), clear progression rules, and when to add weight vs reps.
- Common mistakesThe Most Common Inverted Row Mistakes (and How to Fix Them)Clear, evidence-aware guide to the most common inverted row mistakes, why they happen, what they cost, and one concrete fix per mistake for safer, more effective rows.
- At-home alternativesInverted Row Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the inverted row using bodyweight, dumbbells, and bands, plus what each keeps or loses versus the original and when a gym is necessary.
Related exercises
Train the same muscles or the same movement pattern.
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