Inverted Row

The row without equipment: your body under a low bar or a sturdy table. The difficulty self-regulates with your body angle — the more horizontal, the harder.

• Compound
• Bodyweight
• Beginner

How to do it

• Body in a plank from heels to head
• Pull your chest towards the bar/edge
• Squeeze your shoulder blades together at the end of the pull
• More horizontal = harder; start more upright

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR (adjust the height to set the difficulty)

Tempo: Pull for 1 s bringing your chest to the bar, lower for 2–3 s under control

Common mistakes

• Letting your hips sag (losing your body line)
• A short range without touching your chest to the bar
• Shrugging your neck

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps
• Rear delt

Alternatives

• Barbell Row
• Single-Arm Dumbbell Row