Inverted Row
Muscles worked: Back (assisted by biceps, rear delts).
How to do it
- Position a bar in a rack to about waist height.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar.
- Begin by flexing the elbow, pulling your chest towards the bar.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Body straight as a plank
- Chest to the bar - lower the bar to progress
Logging it
IronPack suggests working in the 8 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the inverted row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.