Inverted Row
A horizontal bodyweight pull under a bar or table edge — the pulling twin of the push-up and the on-ramp to pull-ups.
Also called: bodyweight row, australian pull-up, table row, bar row
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Set a bar around hip height (or grip a sturdy table edge). Hang underneath with straight arms, heels on the floor, body in one straight line.
How to do the Inverted Row
- Pull your chest to the bar, leading with the elbows.
- Keep the body rigid as a plank — hips rise with the shoulders.
- Squeeze the shoulder blades together at the top for a beat.
- Lower to straight arms under control every rep.
Inverted Row muscles worked
The Inverted Row works the upper back, lats, biceps and core.
Common Inverted Row mistakes
- Hips sagging so it becomes an arm pull instead of a body row.
- Half reps — chest never reaches the bar.
- Shrugging the shoulders toward the ears while pulling.
Scale it
Easier: Raise the bar higher (more upright body), or bend the knees.
Harder: Elevate the feet, slow the lowering phase, or add a pause at the top.
Pairs well with
Pull-Up
Pulling your chin over a bar from a dead hang — the benchmark upper-body pull. Chin-ups (palms toward you) are the slightly easier sibling.
Bent-Over Row
Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.
Lat Pulldown
The cable version of the pull-up — same back-building pull, fully adjustable load.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.