Breathing
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
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The Inverted Row primarily works the middle back, with the lats supporting the movement. It is a strength movement that needs no equipment.
1 / 2How to
Movement instructions
Position a bar in a rack to about waist height. You can also use a smith machine.
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
Pause at the top of the motion, and return yourself to the start position.
Repeat for the desired number of repetitions.
Technique guidance
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Inverted Row sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Middle Back is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the middle back using something else.
Related
Related movements
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
