Inverted Row
Trains the upper back. You need a machine. 2 of our free programs use it, across 7 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Inverted Row
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×8–12the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| r/bodyweightfitness Recommended Routine | Full Body | 3×5–8 | Fixed weights |
| Strong Curves (Beginner) | Workout C — Phase 2 | 3×8–12 | Fixed weights |
See it in action
Watch the Inverted Row progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Inverted Row trains
Technique
How to do the Inverted Row
- Set a bar in a rack at about waist height. Lie underneath it and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Extend your legs and keep your body in a straight line from head to heels, hanging with your arms fully extended.
- Pull your chest up to the bar by bending your elbows and squeezing your shoulder blades together.
- Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your body rigid from head to heels; do not let your hips sag.
- Squeeze your shoulder blades together at the top of each repetition.
- Raise the bar height or bend your knees to make the exercise easier, or elevate your feet to make it harder.
- Exhale as you pull up and inhale as you lower yourself.
Substitutes
Swap Inverted Row for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Inverted Row for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.