Inverted Row

A bodyweight horizontal row pulled from under a fixed bar — the foundational pull for any back or pull-day program.

Back Bodyweight Strength

Step by step

1. Set a barbell in a rack at about hip height or use a sturdy fixed bar at the same level.
2. Lie on your back under the bar and grip it with hands slightly wider than shoulder-width, palms facing forward.
3. Walk your feet out and lift your hips so your body forms a straight line from your heels to your head.
4. Pull your chest up to the bar by driving your elbows down and back, keeping your core braced.
5. Touch the bar with your chest and hold for a count, squeezing your shoulder blades together at the top.
6. Lower yourself slowly back to a full-arm hang over 2 to 3 seconds, then start the next rep.

Muscles and equipment

Target muscle

Upper back

Secondary muscles

Biceps

Equipment

Bodyweight

Type

Strength

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