{{Short description|Weight training exercise}} [[File:Man performing inverted row with suspension trainer.jpg|thumb|Man performing an inverted row with a suspension trainer]] The '''inverted row''' is an [[exercise]] in [[calisthenics]]. It primarily works the muscles of the upper back—the [[trapezius]] and [[latissimus dorsi]]—as well as the [[biceps]] as a secondary muscle group. The supine row is normally carried out in three to five sets, but repetitions depend on the type of training a lifter is using to make their required gains. This exercise is lighter on the joints compared to weighted rows.<ref name="barbend">{{cite web|url=https://barbend.com/inverted-row-guide/|title=Why the Inverted Row Is One of the Best Back Training Exercises|publisher=Barbend.com|accessdate=2020-07-26}}</ref> The exercise can also be performed with mixed, underhand, or overhand grips with either wide or narrow hand placement.<ref name="men's" />
One study showed that the inverted row activated the latissimus dorsi muscles, upper back, and hip extensor muscles more than the standing [[bent-over row]] and also resulted in less load on the lower spine area, which makes the exercises preferable for people with lower-back issues compared to other rowing exercises.<ref>{{cite journal|url=https://www.researchgate.net/publication/26684595|title=Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness|journal= The Journal of Strength and Conditioning Research|pages=1408–17|volume=23|issue=5|doi=10.1519/JSC.0b013e3181b07334|year=2009|doi-access=free |last1=Fenwick |first1=Chad MJ |last2=Brown |first2=Stephen HM |last3=McGill |first3=Stuart M. |pmid=19620925 }}</ref>
==Form== [[File:Suspension straps or RTX bands.webp|thumb|[[Suspension training]] with [[TRX System|TRX bands]]]] To execute the exercise, the lifter lies flat on the ground under a fixed bar (such as a [[Smith machine]] set at chest height). The lifter holds the bar with an overhand grip, straight arms, straight body, upper body hanging with heels on the ground close together. The lifter pulls the chest toward the bar until it touches, before returning to the starting position under control. Good form means that the body is kept straight throughout the movement.<ref name="barbend" /><ref name="men's">{{cite web|url=https://www.menshealth.com/fitness/a27480644/inverted-row-form/|title=Pull Your Way to a Bigger Back With the Inverted Row|publisher=[[Men's Health]]|accessdate=2020-07-26}}</ref><ref>{{cite web|url=https://reason.kzoo.edu/football/sc/exercise_glossary/supine_row/|title=Strength and Conditioning: Supine Row|publisher=[[Kalamazoo College]]|accessdate=2020-07-26}}</ref> The chin should remain tucked during the motion, keeping the cervical portion of the spine lined up with the rest of the body.{{citation needed|date=August 2025}}
The bar can be moved higher or lower to make the movement easier or more difficult. The lower the bar is, the more difficult the movement becomes.{{citation needed|date=August 2025}}
The exercise can be performed in a home environment with the help of two chairs and a bar (for example a [[mop]] handle).<ref>{{cite web|url=https://www.youtube.com/watch?v=MpBikq-_E3o|title=Home Workout Survival Guide (IN-HOME GAINS!)|date=August 2015 |publisher=AthleanX via [[YouTube]]|accessdate=2020-08-01}}</ref>
==Further reading== *{{cite journal |last1=Ronai |first1=Peter |last2=Scibek |first2=Eric |title=The Suspension Inverted Row |journal=Strength & Conditioning Journal |date=2016 |volume=38 |issue=4 |pages=106–112 |doi=10.1519/SSC.0000000000000226}} *{{cite journal |last1=Youdas |first1=James W. |last2=Hubble |first2=Justin W. |last3=Johnson |first3=Peter G. |last4=McCarthy |first4=Megan M. |last5=Saenz |first5=Michelle M. |last6=Hollman |first6=John H. |title=Scapular muscle balance and spinal stabilizer recruitment during an inverted row |journal=Physiotherapy Theory and Practice |date=2020 |volume=36 |issue=3 |pages=432–443 |doi=10.1080/09593985.2018.1486491}} *{{cite journal |last1=Youdas |first1=James W. |last2=Keith |first2=Julianne M. |last3=Nonn |first3=Danielle E. |last4=Squires |first4=Adam C. |last5=Hollman |first5=John H. |title=Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance |journal=Journal of Strength and Conditioning Research |date=2016 |volume=30 |issue=7 |pages=1933–1941 |doi=10.1519/JSC.0000000000001210|pmid=26422610 }} *{{cite journal |last1=Ronai |first1=Peter |last2=Scibek |first2=Eric |title=The Inverted Row |journal=Strength & Conditioning Journal |date=2014 |volume=36 |issue=4 |pages=94–97 |doi=10.1519/SSC.0000000000000070|doi-access=free }} == References == {{reflist}} {{Strength training exercises}}
[[Category:Weight training exercises]]