Exercise Facts
| Movement Pattern | Bodyweight, Horizontal, Pull |
|---|---|
| Muscle Group | Biceps, Core, Lats, Rear Delts, Rhomboids |
| Equipment | Barbell, Rack, TRX / Suspension Trainer |
| Environment | Gym, Home |
| Skill Level | Beginner, Intermediate |
| Series | — |
Overview
The Inverted Row, also known as the Bodyweight Row, is one of the most effective horizontal pulling exercises for developing back, biceps, and core strength. It uses your body weight as resistance, making it accessible, scalable, and ideal for athletes at all levels.
To perform, position yourself under a bar set at hip height in a rack or use suspension straps. Grip the bar slightly wider than shoulder-width with palms facing down. Keep your body straight from head to heels, engage your core, and pull your chest toward the bar, squeezing your shoulder blades together at the top. Lower under control until arms are fully extended.
The Inverted Row strengthens the lats, rhomboids, traps, and rear delts while improving shoulder health and posture. It balances pressing movements like push-ups and bench presses, helping prevent muscular imbalances.
Common mistakes include sagging hips, flared elbows, or pulling too high. Cue “brace your core,” “pull to mid-chest,” and “control the down.”
In Relentless Bravery Fitness programming, Inverted Rows are often used in supersets with push-ups or presses for balanced development. For endurance, aim for 100 total reps; for strength, perform 4×8–10 using a weighted vest or elevated feet.
Setup (Steps)
Set a bar or straps at hip height, lie underneath, grip wider than shoulders.
Execution (Steps)
Pull chest toward bar, keeping body straight; lower under control.
Coaching Cues
“Brace core. Squeeze shoulder blades. Control the down.”
Common Faults & Fixes
Hips sag → engage glutes and core. Elbows flare → pull to ribcage.
Programming Ideas
4×10 bodyweight, or 100 total reps for endurance.
Variations
Feet-elevated row, underhand grip, single-arm row.
Regressions
Higher bar setup, bent-knee version.
Standards & Competition Notes
Straight body line, chest touches bar each rep.
Safety Notes
Maintain shoulder engagement; avoid shrugging.
