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Last updated February 2, 2026
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latslower backteres majortrapezius
Inverted Row
Set a bar at waist height. Hang under it with straight body. Pull your chest up to the bar. A great bodyweight back builder.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
upper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightbarbell
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a sturdy bar or suspension trainer that is set at waist height.
- Lie underneath the bar with your body straight and your feet flat on the ground.
- Step 2Grab the Bar
- Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and keep your body straight from head to heels.
- Step 3Position Your Body
- Position your body so that your arms are fully extended and your shoulders are directly below the bar.
- Keep your legs straight or bent at the knees, depending on your comfort level.
- Step 4Pull Your Body Up
- Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
- Keep your body straight and avoid sagging your hips.
- Step 5Lower Your Body
- Slowly lower your body back to the starting position with your arms fully extended.
- Maintain control and avoid dropping down too quickly.
- Step 6Repeat
- Repeat the pull and lower for the desired number of repetitions, ensuring proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully release the bar and sit up.
- Take a moment to stretch and relax your muscles.