Inverted Row
A bodyweight row under a low bar or sturdy table — the home-friendly way to train your back without weights.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight, Low bar or sturdy table
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the inverted row
- 1Set a bar at about hip height (a Smith machine, rack or very sturdy table edge works).
- 2Lie underneath and grip it just wider than your shoulders, arms straight.
- 3Walk your feet out and lift your hips so your body is one straight line from heels to head.
- 4Pull your chest to the bar, squeezing your shoulder blades together.
- 5Lower until your arms are straight again.
When to pick it: Pick it when you train at home or can’t do pull-ups yet. Bend your knees to make it easier, raise your feet to make it harder.
Form cues
- Body stays rigid like a plank
- Chest to the bar
- Squeeze the shoulder blades at the top
Common mistakes
- Hips sagging toward the floor
- Leading with the chin
- Short, jerky reps
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.