Back exercise

Inverted Row

How to do the Inverted Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand in front of a squat rack or Smith machine. Set the bar to the desired setting. Start with waist height. This will allow your arms to fully extend while keeping your body off the floor. Get under the bar and lie down. Your arms should be fully extended so you can grab the…
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Illustration showing the Inverted Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Smith machine Smith machine
Technique

How to do the Inverted Row

  1. 1 Stand in front of a squat rack or Smith machine.
  2. 2 Set the bar to the desired setting. Start with waist height. This will allow your arms to fully extend while keeping your body off the floor.
  3. 3 Get under the bar and lie down. Your arms should be fully extended so you can grab the bar with an overhand grip.
  4. 4 Contract your core muscles and glutes to brace the lower back and keep your body in a straight line from your torso to your feet.
  5. 5 Pull yourself up, leading with your chest. The bar or rings should be at chest height at the top of the movement. Your body should remain straight and glutes and core tight throughout the entire movement. The bar doesn’t need to touch your chest. Get it as close as possible.
  6. 6 Pause for a second and make sure the shoulder blades are retracted before slowly lowering to the starting position, with your arms fully extended.