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Exercise library · Bar, rings, sturdy table or Smith machine

How to do the inverted row

How to do an inverted row (bodyweight row): a horizontal pull you can scale by body angle. Great first step toward a pull-up.

Written by Joshua Baskin, founderLast reviewed 1 min readHow we check facts

The short version

  • Body stays straight like a plank.
  • Avoid: Hips sagging. Fix: Squeeze glutes and brace.
  • Start with: Raise the bar higher (more upright = easier)

Muscles worked

Main moversUpper back (lats, rhomboids, middle traps), rear shoulders
Helpers (synergists)Biceps, forearms, core
EquipmentBar, rings, sturdy table or Smith machine

Step by step

  1. Set a bar at about waist height. Lie under it and grip slightly wider than shoulders.
  2. Walk your feet forward until your body is straight from head to heels.
  3. Pull your chest to the bar, squeezing shoulder blades together.
  4. Lower under control to straight arms.

Coaching cues

  • Body stays straight like a plank.
  • Lead with the chest, not the chin.
  • Shoulder blades squeeze at the top.

Common mistakes and fixes

  • Hips sagging. Fix: Squeeze glutes and brace.
  • Shrugging the shoulders up. Fix: Keep them away from the ears.
  • Half reps. Fix: Lower to straight arms each rep.

Make it easier (regressions)

  • Raise the bar higher (more upright = easier)
  • Bend the knees with feet flat
  • Band row

Make it harder (progressions)

  • Lower the bar toward horizontal
  • Feet on a box
  • Pause at the top; then progress to pull-ups

Sets, reps and today’s dose

3 sets of 8–12, 2–3 days a week.

Test your eye in Spot the Fault and set your lifting rhythm with the tempo drill.

Lesson game · earn XP

Check yourself: 3 quick questions

Perfect score = combo bonus. Each question returns in your spaced-repetition review.

Questions people ask

Can I do it at home?

Yes, under a sturdy table edge or with rings. Test that it can hold your weight first.

Does it help pull-ups?

Yes. It builds the same muscles at an easier angle.

Sources

  1. U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
  2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
  3. NSCA. Exercise technique articles and Essentials of Strength Training and Conditioning. Checked October 23, 2026.

Education only. Not medical advice. Confirm with your clinician.

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