How to Do Inverted Rows

Inverted rows – also known as body rows, supine rows, "fat man pull ups" or horizontal pull ups – are a unique and highly effective bodyweight back exercise. This underappreciated movement will build mass on your back, improve your pull up and rowing strength, and it'll even add a nice, new twist to your workouts.

The inverted row exercise is really quite a versatile movement because it can be made easier by simply adjusting your body angle or position; or you can increase its intensity by adding weight to your body. Since there's so much room for progression, it has incredible potential for long-term gains.

Inverted Rows Video

The video below showcases proper inverted row technique.

Muscles Worked,
Mechanics & Equipment

Target:	Back
Synergists:	Brachialis Brachioradialis Infraspinatus Latissimus Dorsi Lower Trapezius Middle Trapezius Pectoralis Major Posterior Deltoid Rhomboids Teres Major Teres Minor
Dynamic Stabilizers:	Biceps Brachii Triceps Brachii (Long Head)
Stabilizers:	Erector Spinae Gluteus Maximus Hamstrings
Antagonist Stabilizers:	Obliques Rectus Abdominis
Mechanics:	Compound
Equipment:	Barbell, Power Rack, Box or Bench
Alternative Equipment:	Smith Machine
Optional Equipment:	Chains Weighted Vest Gymnast Rings Thick Ropes Resistance Bands

How to Do Inverted Rows

1. Set Up. Place a barbell on the inside of a power rack or squat rack, or use a smith machine.
   • Set the Bar. Since you will be hanging straight down, and you need some clearance above the floor, the bar should be at a height that's a few inches longer than your arm length.
   • Get a Box or a Bench. Find a box or a bench and put it a few feet in front of the rack. This will be used to elevate your feet.
   • Sit Back & Put Your Feet Up. Sit on the floor, and put your feet onto the platform.
   • Grip the Bar & Straighten Up. Grab onto the bar with a slightly wider than shoulder-width grip. Fully extend your arms and straighten your body so that you are flatter than a pancake! It's essential that you stay flat, maintaing a neutral spine, for the entire movement.
   • Elbows In & Retract Scapulae. Tuck your elbows in and bring your shoulder blades together. The bar should be over your lower chest. You are now in the starting position.
2. Positive Repetition. Pull your body up until the bottom of your chest touches the bar.
   • Chest First.
   • Tempo. Inverted rows are meant to be done explosively. That is, you should be pulling your chest up to the bar as fast as possible, while still maintaining control and proper form.
3. Midpoint. Pause briefly (i.e. less than one second) after your chest touches the bar and flex your upper and middle back muscles hard. Then, proceed the negative repetition.
4. Negative Repetition. Lower your body back to the starting position.
   • Tempo. The negative rep should be done in a controlled, fashion. Aim for 1-2 seconds.
5. Repeat. Perform the movement for the desired number of reps. It is generally most practical and effective to use a moderate range of about 5-10 reps per set. In the MYx8 weight lifting routine, I recommend doing inverted rows (or pull ups) for 3 sets of 8 reps.

Inverted Row Variations

If the exercise as outlined above proves to be too difficult or too easy, then consider the variations below.

• Non-Elevated Feet. For this variation, you should do everything the same as outlined above, with two exceptions. First, you gotta plant the back of your heels on the floor instead of elevating your feet onto a box or a bench. Second, when in the starting position, the bar should be over your middle-to-upper abdomen (as opposed to your lower chest).
• From the Hips. This variation is about as easy as it can get. Lay down on the ground with your knees bent and feet on the floor. Reach up and grip the bar. The bar should be over your lower-to-middle abdomen region. Keeping your back straight, pull your upper chest to the bar without letting your butt leave the ground.
• Incline. Move the bar up a few notches. Grip the bar and get into position by extending your legs in front of you and planting the back of your heels on the floor. The bar should be over your lower abdomen or hips. This changes your body angle, allowing you to pull yourself up with less force.
• Bent-Legged. This is the most difficult of the easy inverted row variations. Grap the bar and get into position as you would for a regular inverted row (without elevated feet). Bend your knees and plant your feet flat on the floor. Bring your hips up by squeezing you glutes and abs so that your body becomes flat. Proceed to pull your chest to the bar.
• Weighted. This is done as outlined in the original instructions, with the obvious difference of adding weight to your body. This can be done by placing weight plates on your torso, draping chains over yourself, wearing a weighted vest or asking a midget to stand on your chest.
• Rings, Ropes & Bands. Instead of using a barbell, try using some more challenging handles. Take your pick, from gymnast rings (best for training arm stabilizer muscles) to thick ropes (best for grip training) to sturdy resistance bands (best for core stabilization training). Attach the handles of your choice to the top of the rack and hang them down to the appropriate level, get in position and begin. These variations can be done with or without elevated feet; weighted or bodyweight.

Are Inverted Rows Right for You?

Inverted Rows Work for All Levels of Experience. This is a great back exercise for all weight lifters, regardless of experience level. It is especially effective for beginners, who do not yet have the strength to do pull ups well. And if you're a beginner who is really out of shape, then you can do one of the variations that matches your fitness level, outlined in the previous section.

This is also a highly effective exercise for intermediate and advanced lifters. However, you will inevitably need to add weight; and due to the physics involved (i.e. hanging upside down, horizontally), adding enough extra weight onto your body may prove to be unfeasible after a while, depending on your equipment. However, this is a problem to worry about if you get to that point.

Also, if you have trouble doing bent over rows due to poor flexibility or mobility, this is a convenient alternative for you. But you should still work on improving your flexibility and mobility in the meantime.

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