What grip should I use for inverted rows?

Both overhand and underhand grips are effective, with overhand emphasizing the upper back slightly more and underhand allowing most people to pull a bit stronger. Experiment with both to see which feels better for your goals and shoulder comfort.

How do I make inverted rows harder or easier?

Adjust the bar height to change difficulty: a higher bar makes the exercise easier by reducing the amount of bodyweight you lift, while a lower bar increases resistance. You can also elevate your feet on a box to increase difficulty or bend your knees to make it easier.

Are inverted rows a good substitute for barbell rows?

Inverted rows are an effective horizontal pulling movement that builds similar musculature to barbell rows with less lower back fatigue. They work well as a primary back exercise for beginners or as an accessory movement for more advanced lifters who also perform weighted rows.

Inverted Row

The inverted row is a horizontal pulling exercise performed by hanging under a low bar and rowing your chest to meet it. It suits lifters at any level who want to build upper back strength and muscle with minimal equipment.

Muscle group: Back
Primary muscles: upper back
Equipment: Bodyweight

How to do the Inverted Row

Set a bar at waist height and position yourself underneath it, gripping the bar slightly wider than shoulder width with an overhand or underhand grip.
Extend your legs forward so your body forms a straight line from heels to head, with only your heels touching the ground.
Pull your chest toward the bar by driving your elbows back and squeezing your shoulder blades together.
Pause briefly when your chest reaches the bar, then lower yourself under control until your arms are fully extended.
Maintain a rigid plank position throughout the entire movement, avoiding any sagging or piking at the hips.

Form tips

Keep your elbows at roughly a 45-degree angle from your torso rather than flaring them straight out to the sides.
Lead the pull with your elbows driving backward, not by shrugging your shoulders up toward your ears.
Squeeze your glutes and brace your core throughout to prevent your hips from sagging toward the floor.

Common mistakes

Letting the hips sag creates spinal extension and reduces tension on the target muscles while increasing lower back strain.
Pulling with the arms instead of initiating from the shoulder blades shifts emphasis away from the upper back to the biceps.
Using partial range of motion by not fully extending the arms at the bottom reduces muscle stretch and overall training stimulus.

Sets and reps

For strength, perform 3 to 5 sets of 5 to 8 reps with a slower tempo or harder variation, while hypertrophy work typically uses 3 to 4 sets of 8 to 15 reps.

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Frequently asked questions

What grip should I use for inverted rows?: Both overhand and underhand grips are effective, with overhand emphasizing the upper back slightly more and underhand allowing most people to pull a bit stronger. Experiment with both to see which feels better for your goals and shoulder comfort.
How do I make inverted rows harder or easier?: Adjust the bar height to change difficulty: a higher bar makes the exercise easier by reducing the amount of bodyweight you lift, while a lower bar increases resistance. You can also elevate your feet on a box to increase difficulty or bend your knees to make it easier.
Are inverted rows a good substitute for barbell rows?: Inverted rows are an effective horizontal pulling movement that builds similar musculature to barbell rows with less lower back fatigue. They work well as a primary back exercise for beginners or as an accessory movement for more advanced lifters who also perform weighted rows.

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