Bodyweight Training

Inverted Rows exercise

Inverted rows are a bodyweight pulling exercise that strengthens the back, biceps, and core. By pulling your chest toward a bar or suspension trainer from a horizontal position, you build upper-body strength and improve posture and shoulder stability. They’re a great alternative to pull-ups, especially for developing a balanced push-pull routine.

Inverted Rows exercise demonstration

How to perform Inverted Rows

  1. Set a barbell in a rack at about waist height or use suspension straps anchored securely.
  2. Lie underneath the bar and grab it with an overhand grip, slightly wider than shoulder-width.
  3. Extend your legs forward with your heels on the floor and keep your body straight from head to heels.
  4. Brace your core and pull your chest up toward the bar by driving your elbows back.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower yourself back down in a controlled motion until your arms are fully extended.
  7. Repeat for the desired number of repetitions, keeping your body rigid throughout the set.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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