Inverted Row
A horizontal bodyweight row from under a fixed bar — the foundational pull for any back program or pull day.
How to do it
- Set a barbell in a rack at about hip height, or use a sturdy fixed bar at the same height.
- Lie on your back under the bar and grab it slightly wider than shoulder-width, palms facing away.
- Walk your feet forward and lift your hips so your body forms a straight line from heels to head.
- Pull your chest up to the bar, driving your elbows down and back while keeping your core tight.
- Touch the bar with your chest and hold for a count, squeezing your shoulder blades together at the top.
- Lower slowly back to a full hang on straight arms over 2–3 seconds, then start the next rep.
Key technique cue
Body in one line from heels to head — no sagging hips, chest to the bar.
Common mistakes
- ✕ Letting the hips sag, which takes the core out of the movement and shortens the working range.
- ✕ Pulling only with the arms without squeezing the shoulder blades back, so the back does not work.
- ✕ Cutting the range by stopping before the chest touches the bar.
- ✕ Dropping down fast instead of controlling the lowering phase, where most of the back work lives.
Benefits
- ✓ Builds horizontal pulling strength as a foundation for pull-ups.
- ✓ Develops the mid-back, lats and biceps with bodyweight only.
- ✓ Improves shoulder health by balancing out pressing work.
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Inverted Row
- Underhand Inverted Row
About the exercise
The Inverted Row is the cleanest horizontal bodyweight pull. Lying under a fixed bar and pulling your chest up to it trains the mid-back, lats and biceps with a full bodyweight load and no equipment beyond the bar itself. It is also the ideal bridge between band rows and full pull-ups — hard enough to challenge intermediate lifters and scalable enough for complete beginners. It is a must in any pull, calisthenics or balanced bodyweight program. Most people have a weak horizontal pull, and the inverted row exposes it fast. Pair it with the band row and the pull-up for a complete bodyweight pulling progression.
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