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Middle Back · Bodyweight

Inverted Row

A compound movement that trains your middle back, done using just your bodyweight. Your lats help out.

EquipmentBodyweight
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Inverted Row muscles worked, front viewInverted Row muscles worked, back view
Middle BackPrimaryLatsSecondary

How to do it

  1. Position a bar in a rack or a Smith machine at about waist height. At home, a sturdy table works: lie underneath it and grip its edge.
  2. Take a wider than shoulder width grip and hang underneath with your arms fully extended. Your body should be straight with your heels on the ground. This will be your starting position.
  3. Begin by flexing the elbow, pulling your chest up to the bar or the table edge. Retract your shoulder blades as you perform the movement.
  4. Pause at the top of the motion, and return yourself to the start position.
  5. To make it easier, bend your knees and plant your feet flat on the floor.
  6. Repeat for the desired number of repetitions.

More middle back exercises

Bent Over Barbell RowBent Over Row (Band)Bent Over Two-Dumbbell RowChest Supported Y Raise (Dumbbell)
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