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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. 

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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 TypeSetsReps
Strength Training3–54–6
Hypertrophy3–48–12
Endurance Training3–415–20
Power Training3–51–3 (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.

Primary Muscle Groups

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

Your latissimus dorsi, also known as your lats, make up the majority of your back muscles. They are responsible for shoulder extension, adduction, and internal rotation. This refers to bringing your arm down, across, and into your body.

During the inverted row, the lats contract concentrically as you pull up toward the bar. They contract eccentrically as you extend back down. Being a prime mover, the inverted row is an effective exercise to target and isolate your latissimus dorsi.

Studies looking at EMG data provide insight into the extent to which certain exercises target specific muscle groups. This exercise highly engages the latissimus dorsi, especially when using a wider grip on the bar. 

Muscle activation rates in the lats have been shown to reach up to 20% of maximum voluntary contraction (MVC) during shoulder extension.

Posterior Deltoid

The posterior deltoid is a muscle located at the back of the shoulder. It supports the latissimus dorsi during shoulder extension and external rotation of the arms. Along with the lats, it is also a prime mover during the inverted row exercise. 

The posterior deltoid engages during the exercise to bring the upper arms back when you pull up towards the bar. It also helps maintain stability in the shoulder joint. These factors contribute to the inverted row’s effectiveness as a back and shoulder strengthener. 

Another study on EMG activity showed that the posterior deltoid can reach 24% maximum voluntary contraction (MVC) during shoulder extension.

Secondary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Upper Trapezius

The upper trapezius is one of three muscles that make up the trapezius (upper back muscle). It extends from the base of the skull down to the collarbone and the top of the shoulder blades. The trapezius functions to lift the shoulders, upwardly rotate the scapula for overhead extension movements, and extend and flex the neck. 

The upper trapezius is activated during the inverted row to stabilize the shoulders and elevate the scapula. It also assists with maintaining stable posture alignment helping to reduce back or neck pain.

Middle Trapezius

The middle trapezius is another muscle of the trapezius and it spans the upper back and neck. It originates below the upper trapezius extending from the upper vertebrae of the spine to the shoulder blades. 

During the inverted row, the middle trapezius activates to contract the shoulder blades as you raise yourself toward the bar. It helps to maintain alignment in the upper back muscles, supporting posture, scapular retraction, and stabilization.

Biceps Long Head

The biceps long head is one of two muscles that make up the biceps brachii. It is the longer, outer head. It originates from the humerus (upper arm) and is inserted into the ulna (forearm).

It primarily functions to flex the elbow, adduct the shoulder, and inwardly rotate the arm. This is where you bring your forearm in, arm away, and rotate your arm towards your body.

The inverted row targets the biceps long head as it flexes the elbow when lifting toward the bar. It also works to maintain tension and shoulder stability throughout the full range of motion. 

Biceps Short Head

The biceps short head makes up the rest of the biceps brachii. Like the biceps long head, it originates from the upper arm bone and inserts into the forearm. It works with the biceps long head to flex the elbow, internally rotate the forearm, and stabilize the shoulder.

The inverted row targets the biceps short head as a secondary mover throughout the exercise to flex the elbow. It also works to stabilize the shoulder during both the lift and lower phases.

Wrist Extensors

The wrist extensors are a group of muscles on the back side of the forearm. They’re responsible for extending the wrist and fingers while supporting grip strength and forearm stabilization. Alongside the wrist flexors, they determine wrist joint function and loading.

The inverted row activates the wrist extensors throughout the movement. They provide support to the wrist joint during the upward-lifting phase and the lowering phase. They help the wrists rotate and prevent over-extension leading to injury.

Wrist Flexors

The wrist flexors are a group of muscles located on the inside of your forearm. They primarily function to flex your wrist and fingers. They’re essential for activities requiring grip strength and forearm stability.

The wrist flexors are supportive muscles during the inverted row when flexing your elbow to pull up toward the bar. They help maintain stability in the forearms.

Brachialis

The brachialis muscle is beneath the biceps muscle, originating from the lower region of the upper arm bone. It serves as a flexor of the elbow joint to bring the forearm upward toward the upper arm.

During the inverted row, the brachialis plays a role in flexing the elbow and stabilizing the forearm. The brachialis and brachioradialis both assist in forearm stabilization during daily tasks like lifting objects and carrying groceries.

Brachioradialis

The brachioradialis runs from the top part of the forearm. It supports elbow flexion and wrist and forearm stabilization. It is most active when bringing the forearm to a neutral position, or palms facing in.

The brachioradialis works with the brachialis during the inverted row. It supports and stabilizes the forearm and wrist joints by maintaining controlled and steady movements. 

The research found the brachioradialis to achieve the highest activation rates during elbow flexion when using a neutral grip on the bar. This is important to bear in mind when performing this exercise.

Erector Spinae

The erector spinae comprises a group of muscles that run along the spine. They originate from the sacrum extending to the lower back and neck. It is composed of three main muscle groupings: the iliocostalis, the longissimus, and spinalis.

The erector spinae activates during the inverted row to maintain a straight back, supporting spinal stability and posture alignment. It contracts isometrically during the exercise, without changing length, to keep the back straight and avoid straining the lower back.

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.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Chair Inverted Row

Reverse Grip Chair Inverted Row

Kneeling Band Lat Pulldown

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Cable Face Pull

Cable Crossover Reverse Fly

Cable Seated Row

Arm Circle

Cross-Body Shoulder Stretch

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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