Inverted Rows

Bodyweight horizontal row from a hip-height bar — fundamental pulling pattern, accessible and scalable.

Level: Foundation

Primary: Back - Upper

Secondary: Biceps

Movement: Compound

Tags: Pull

Type: Functional Fitness (Obstacle & Hybrid)

Equipment: Body Weight

Sports: Football Rugby Swimming Wrestling

Target muscles

The latissimus dorsi drive the pull. The rhomboids and middle trapezius retract the scapulae. The biceps and brachioradialis assist. The trunk braces continuously to keep the body straight. The glutes hold hip extension. As a horizontal pulling movement, the inverted row is the bodyweight counterpart to a barbell row — accessible and brutal at the right angle.

How to perform

Setup

Set a bar at hip height in a rack or use a sturdy table. Grip the bar with an overhand or underhand grip slightly wider than shoulder-width. Hang beneath it with the body in a straight line, heels on the floor (or feet elevated for more difficulty). Trunk braced.

Execution

Pull the chest up to the bar by retracting the shoulder blades and driving the elbows back. The body stays in a straight line throughout — no sagging hips, no piking up. Pause briefly at peak contraction. Lower the body back down with control. The eccentric matters; slow it down.

Common mistakes

Sagging hips. Maintain the body line.
Cutting the top range. Touch or near-touch the chest to the bar.
Pulling primarily with the biceps. The back leads.
Letting the bar approach the chest unevenly. Symmetric pull.
Going too fast. Slow controlled.

Progressions and regressions

Regress by raising the bar (more upright body angle = easier). To progress, lower the bar, elevate the feet, add a weighted vest, or move to single-arm inverted rows.