Inverted Row

Inverted rows are a compound bodyweight exercise that targets the latissimus dorsi and posterior deltoid as the prime movers. They also activate the back muscles, upper arms, forearms, and core which provide support and stability throughout the movement. 

This exercise is versatile and effective at improving upper body strength using body weight without requiring additional equipment. It engages the core to stabilize the back benefiting posture. It also improves performance involved in daily tasks involving pulling and carrying movements.

This is a beneficial exercise to add to your foundational back or upper body strength routine. Read on for guidance on proper execution, workout suggestions, and muscle activation rates.

How To Do

  1. Set up a secured barbell at a high height on a squat rack or Smith machine. It should be slightly higher than your hips so that your body can hang freely.
  2. Grip the bar with an overhand grip (palms down) with your hands shoulder-width apart.
  3. Place yourself beneath the bar with your body extended, feet together, and heels on the ground. You should form a straight line from your head to your heels.
  4. Inhale and engage your core. 
  5. Exhale as you squeeze your shoulder blades and pull your chest up towards the bar.
  6. Hold at the top for a count, focusing on engaging your back muscles, shoulders, and biceps.
  7. Inhale as you slowly lower back to the starting position, fully extending your arms. 

Tips From Expert

  • Engage your core throughout the full movement to reduce strain on the lower back. 
  • Avoid swinging or using momentum to lift yourself to maximize muscle engagement.
  • Use a bent knee position to reduce the difficulty if needed.
  • Perform a proper warm-up routine to loosen the muscles and raise the heart rate before beginning the workout.
  • Concentrate on squeezing the shoulders and back muscles to enhance the mind-muscle connection and maximize engagement.
  • Incorporate the inverted row into comprehensive upper-body workouts targeting all main muscle groups for a balanced, well-rounded routine.

Optimal Sets and Reps

The following table provides instructions on the proper sets and reps for optimizing the inverted row.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Inverted Row

How to Put in Your Workout Split

The inverted row is extremely versatile and can be useful in several workout routines. It’s mostly effective during upper-body and back and shoulder workouts. It targets your latissimus dorsi and posterior deltoid muscles. 

Alongside building muscle, it also helps to improve functional strength and the mind-muscle connection. As a result, it can be programmed differently depending on your fitness level and goals.

  1. Bodybuilding — Here the main goal is muscle hypertrophy. You can program the inverted row into a shoulders and traps workout following straight-arm lat pulldowns, deadlifts, and bent-over rows.
  2. General Fitness — The main goal here is to improve muscle balance and functional strength using higher repetitions and a lower weight. Incorporate the inverted row as part of a functional upper or full-body routine. Pair it with dumbbell bent-over rows, pushups, and pull-ups. 
  3. Strength And Power — For this option, focus on lower reps and heavier weights. A good example is adding it to an upper-body pull-day routine. Pair it with exercises such as cable face pulls and barbell rows for a comprehensive upper-body lift. 

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum (1RM) refers to the maximum weight you can lift for one repetition. This can be carried out with the help of a personal trainer if needed.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

The inverted row can be performed in a gym or as part of a productive back workout at home.

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Equipment

Stick

Power Cage

Stick

You can use a sturdy wooden broomstick, closet rod, or strong tree branch. Ensure it supports your weight safely. Be cautious

Power Cage

Offers adjustable safety bars for secure lifts. Always check bar height before starting to ensure proper support.

Who Should Do?

Bodybuilders

As a bodybuilder, your main focus is to build a well-rounded physique. As part of this, the latissimus dorsi and posterior deltoid make up a large portion of the back muscles.

The inverted row isolates both the lats and posterior deltoid muscles contributing to a wide and strong back. Therefore, it is a great exercise for bodybuilders, especially when performed after compound movements.

Endurance And Strength Athletes

Endurance and strength athletes require increased upper body strength, coordination, and power for pulling movements and stabilization. These components are essential for maintaining good performance during athletic activities. Examples include pulling yourself upward or keeping an upright posture when running.

The inverted row is very beneficial for engaging the upper body muscles and building strength. It improves coordination and balance by enhancing the mind-muscle connection through controlled movements.

These factors make the inverted row an excellent option for athletes involved in sports like powerlifting, rock climbing, and swimming. Program it into an upper-body back and shoulders workout or functional full-body lift.

Who Should Not Do?

Individuals With Shoulder Injury Or Impingement

Individuals recovering from a shoulder injury or impingement often have a reduced range of motion. They may also experience lower shoulder stability and pain during shoulder extension movements.

The inverted row requires a high level of shoulder extension which can stress the shoulder joint. The shoulders provide stability to maintain control as you raise up toward the bar and lower down. This could exacerbate an existing injury in those areas. 

Individuals with existing shoulder injuries should avoid this exercise due to stress and range of motion in the affected areas. A gradual return to training is necessary after working with a physical therapist or fitness professional.

Individuals With Wrist Or Elbow Issues

Alongside being a vital sign of health, grip strength is crucial for everyday activity and resistance movements. Those with elbow and wrist injuries often have difficulty when loading these areas due to reduced range of motion.

When performing the inverted row, the wrists function to keep a firm grip on the bar. The wrist joint maintains stability during wrist flexion and extension. Additionally, the elbow flexes as you raise yourself up towards the bar and extends to lower down.

As a result, performing the inverted row can exacerbate existing wrist or elbow injuries by causing added stress. 

Benefits Of The Inverted Row

Reduces Risk Of Injuries 

A key component and reducing injury risk during exercise is maintaining stable posture, muscular balance, and coordination. The lats and posterior deltoid muscles of the upper back are influential in maintaining posture and supporting the spine.

The inverted row isolates and strengthens these muscles along with the core, biceps, and forearms. This leads to improved posture and balance. It also enhances core and shoulder stability which leads to reduced risk of injury during exercise.

Tones Muscle

The lats and posterior deltoids are key back muscles that contribute to an aesthetically pleasing upper-body physique. Developing these muscles will help sculpt and define the upper body, leading to overall improved muscle symmetry and balance. 

The inverted row involves contracting your back and shoulder muscles bringing your shoulder blades together to lift to the bar. This exercise also engages the forearm muscles to provide stability leading to more balanced and toned upper body development.

Builds Strength

Building strength requires applying resistance to the target muscle using a certain stimulus. This involves a combination of muscle balance, coordination, and body movement to achieve the desired results.

As the lats and posterior deltoids make up a large portion of the back muscles, they are involved in many strength-based movements. These include functional pulling movements such as deadlifts and rowing.

The inverted row targets and isolates the lats and posterior deltoids to increase their overall strength. It also leads to better functional performance during daily activities such as carrying groceries or pulling an object towards you.

Expert tip

Perform each repetition slowly and controlled to enhance the mind-muscle connection. These factors contribute to greater target muscle activation and growth.

Frequently Asked Questions

What are inverted rows good for?

Inverted rows are highly beneficial for strengthening and toning the upper back, improving posture, and reducing the risk of spinal injuries. They target multiple upper-body muscle groups for a comprehensive and beneficial upper-body workout.

What muscles do inverted rows work?

Inverted rows work the latissimus dorsi and posterior deltoid as prime movers to contract and bring the shoulder blades together. They achieve secondary activation from the trapezius, forearm muscles, biceps, and erector spinae to provide stability.

Are inverted rows easier than pull-ups?

The difficulty of inverted rows compared to pull-ups depends on factors such as fitness level, strength, and experience. However, as inverted rows may be simpler to learn and modify to support body weight, they may be considered easier.

Do inverted rows work your core?

Inverted rows significantly engage the core to maintain stability and control when pulling your chest up to the bar. Additionally, the core remains engaged throughout the movement to support spinal alignment and protect the lower back.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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