Inverted Row
Expert Advice
Keep your body in a straight line from head to heels, engaging your core to prevent your hips from sagging. This will maximize the engagement of your back muscles.
How-to-do Steps
- Set the bar at waist height on a Smith machine or squat rack.
- Lie underneath the bar, and grab it with an overhand grip, slightly wider than shoulder-width apart.
- Position yourself with your heels on the ground, body straight, and arms fully extended.
- Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
- Pause at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Track Inverted Row in FitAI
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Muscles Worked
Inverted Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps15%
Forearms15%
Chest10%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Inverted Row work?
Inverted Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Inverted Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Inverted Row suitable for beginners?
Inverted Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
