HOW TO DO AN INVERTED ROW

Want to learn how to do an inverted row? An excellent exercise for building back muscle and strength, the inverted row is the counterpart to the bent over row- but this time, the only weight you’ll be lifting is your own. Keep reading to learn how to do this back exercise safely and effectively.

WHAT IS AN INVERTED ROW?

Also known as a supine row, body row, or Australian pull up, an inverted row is a back exercise which involves pulling yourself up towards a secure barbell, instead of actually lifting the weight itself. It builds back strength, but it’s also a decent arm and core workout, too. Get the full step-by-step instructions below.

HOW TO DO AN INVERTED ROW: A STEP-BY-STEP GUIDE

Here’s the correct way to do an inverted row.

1. Set a barbell or pullup bar at around waist height, and lie below the bar face up.

2. Grab the bar with an overhand grip, keeping your hands about shoulder width apart.

3. Pull yourself towards the bar, stopping once your chest touches the bar. Keep your body in a straight line to protect your spine.

4. Reverse your straight-line motion until you are back on the ground. You’ve just done an inverted row!

Pretty simple, right? If you’re finding the motion too difficult, feel free to raise the bar until you find your sweet spot. Although the exercise primarily targets your back muscles, be sure to flex those glutes and abs, too, since they’ll help you maintain that straight-line posture—and those muscle groups will experience some benefits, too.

WANT TO LEARN MORE?

Inverted rows are a great back exercise, and they require very little equipment: just a secure barbell or pullup bar. If you’re looking for guidance on more advanced workouts, our friendly personal trainers at your local Gym are on hand to help you take your fitness game to the next level.