Videos
Instructions
- Set a bar at waist height in a power rack or Smith machine.
- Lie underneath the bar and grab it with an overhand grip, hands shoulder-width apart.
- Extend your legs forward and keep your body in a straight line from head to heels.
- Pull your chest toward the bar by engaging your back and arms.
- Lower yourself back down with control to the starting position.
Technical Tips
- Keep your core tight to maintain a straight body line.
- Squeeze your shoulder blades together at the top of the movement.
- Avoid letting your hips sag or rise excessively.
Breathing Tips
- Inhale as you lower your body away from the bar.
- Exhale as you pull your chest toward the bar.
Medizinische Einschränkungen
- Shoulder impingement or instability
- Acute lower back pain
- Elbow tendinopathy
The Inverted Row is a fundamental bodyweight pulling exercise that targets the upper back and arms while also engaging the core. Performed by pulling the chest up toward a horizontal bar from a supine position, this movement is ideal for beginners and advanced athletes alike due to its scalability. It promotes balanced muscle development, reinforces good posture, and helps build the pulling strength necessary for more advanced movements like pull-ups. Requiring minimal equipment, it’s a popular choice for home workouts, functional training circuits, and calisthenics routines. Its horizontal pulling angle makes it an excellent counterpart to vertical pulling exercises, helping to reduce muscular imbalances and prevent overuse injuries.
What muscles do inverted rows work the most?
Inverted rows primarily target the back muscles, especially the lats and rhomboids, while also engaging the biceps and rear delts for support.
Is the inverted row good for beginners?
Yes, the inverted row is excellent for beginners due to its low-impact nature and adjustable difficulty, helping build foundational pulling strength safely.
How high should the bar be for inverted rows?
The bar should be set at waist height or slightly higher, depending on your strength level and range of motion goals.
Can I do inverted rows at home?
Yes, you can perform inverted rows at home using a sturdy bar setup or alternatives like suspension trainers or gymnastic rings.