How to do the Inverted Row
Set a bar in a Smith machine or rack at waist height and lie underneath it.
Grip the bar slightly wider than your shoulders and straighten your body, heels on the floor.
Pull your chest to the bar, squeezing your shoulder blades.
Lower yourself under control until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Inverted Row doesn’t suit your gym or your joints.
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