Inverted Row

Also known as: Bodyweight Row and Australian Pull Up

Anton YefanovUpdated October 10, 2026

Inverted Row demonstration, with the traps and back highlighted

The inverted row is the cleanest bodyweight horizontal pull there is. Lying under a fixed bar and pulling your chest up to it, you train the mid-back, lats, and biceps with full bodyweight load and zero equipment beyond the bar itself. It's also the perfect bridge between band rows and full pull-ups: strong enough to challenge intermediate users, scalable enough for total beginners.

How to do the Inverted Row

Set a barbell in a rack at about hip height or use a sturdy fixed bar at the same level.
Lie on your back under the bar and grip it with hands slightly wider than shoulder-width, palms facing forward.
Walk your feet out and lift your hips so your body forms a straight line from your heels to your head.
Pull your chest up to the bar by driving your elbows down and back, keeping your core braced.
Touch the bar with your chest and hold for a count, squeezing your shoulder blades together at the top.
Lower yourself slowly back to a full-arm hang over 2 to 3 seconds, then start the next rep.

Muscles worked

The inverted row works the mid back, especially the traps and rhomboids, together with the lats, while the biceps bend the elbows. As you pull your chest to the bar, the traps and rhomboids retract the shoulder blades and the lats extend the shoulders, and both are working hardest at the top, when your chest touches the bar.

The overhand grip slightly wider than the shoulders lets the elbows travel down and back at an angle, which favors the upper back over the biceps. A narrower or underhand grip brings more biceps and lats into the pull. Body angle sets the difficulty: the more horizontal your body, the more of your bodyweight you lift. Keeping a straight line from heels to head makes the glutes and core work isometrically so the hips don't sag.

Primary:: Traps and Back
Secondary:: Biceps

Why train it

Builds horizontal pulling strength as a foundation for the pull-up.
Develops the mid-back, lats, and biceps with bodyweight only.
Improves shoulder health by balancing out pressing work.

Common mistakes

Letting the hips sag, which removes the core from the lift and reduces the working range.
Pulling with the arms only and never squeezing the shoulder blades back, leaving the back out.
Cutting the range short by stopping before the chest touches the bar.
Dropping fast on the way down instead of controlling the descent, where most of the back work lives.

Frequently asked questions

Inverted row vs pull-up: which is better?

They work different directions, and a balanced program uses both. The inverted row is a horizontal pull, which works the mid-back and rear shoulders more. Pull-ups are a vertical pull and focus on the lats. The inverted row is also much easier, so it is a great place to start.

Do inverted rows help with pull-ups?

Yes. They build the same back and biceps muscles at an easier level, and they teach you to pull with your shoulder blades. Many beginner programs use inverted rows to prepare for the first pull-up.

How do you make inverted rows easier or harder?

To make them easier, raise the bar and stand more upright, or bend your knees. To make them harder, lower the bar until your body is close to flat, put your feet on a bench, or add a weight vest. Small changes in body angle make a big difference.

Can you do inverted rows at home?

Yes. A sturdy table, the edge of a strong desk, or a broomstick resting across two chairs can work, as can a set of suspension straps. Test that it can hold your full weight before you start, and keep the reps slow so nothing slips.

What equipment do I need for the Inverted Row?

Only a fixed bar at about hip height, such as a Smith machine or a low rack. Your own weight is the resistance, so there is nothing to load.

Is the Inverted Row suitable for beginners?

Yes. The Inverted Row is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.

Can I do the Inverted Row at home?

Only if your home setup runs to a fixed bar at about hip height, such as a Smith machine or a low rack. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.

How many sets and reps of the Inverted Row should I do?

Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.

What are good alternatives to the Inverted Row?

Chest-Supported Dumbbell Row, Chest-Supported T-Bar Row, and Kettlebell Row (Single) train the same primary muscles as the Inverted Row. Pick whichever one suits the equipment in front of you.