# Inverted row

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Weight training exercise

Man performing an inverted row with a suspension trainer

The **inverted row** is an [exercise](/source/Exercise) in [calisthenics](/source/Calisthenics). It primarily works the muscles of the upper back—the [trapezius](/source/Trapezius) and [latissimus dorsi](/source/Latissimus_dorsi)—as well as the [biceps](/source/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.[1] The exercise can also be performed with mixed, underhand, or overhand grips with either wide or narrow hand placement.[2]

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](/source/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.[3]

## Form

[Suspension training](/source/Suspension_training) with [TRX bands](/source/TRX_System)

To execute the exercise, the lifter lies flat on the ground under a fixed bar (such as a [Smith machine](/source/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.[1][2][4] 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](https://en.wikipedia.org/wiki/Wikipedia:Citation_needed)*]

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](https://en.wikipedia.org/wiki/Wikipedia:Citation_needed)*]

The exercise can be performed in a home environment with the help of two chairs and a bar (for example a [mop](/source/Mop) handle).[5]

## Further reading

- Ronai, Peter; Scibek, Eric (2016). "The Suspension Inverted Row". *Strength & Conditioning Journal*. **38** (4): 106–112. [doi](/source/Doi_(identifier)):[10.1519/SSC.0000000000000226](https://doi.org/10.1519%2FSSC.0000000000000226).

- Youdas, James W.; Hubble, Justin W.; Johnson, Peter G.; McCarthy, Megan M.; Saenz, Michelle M.; Hollman, John H. (2020). "Scapular muscle balance and spinal stabilizer recruitment during an inverted row". *Physiotherapy Theory and Practice*. **36** (3): 432–443. [doi](/source/Doi_(identifier)):[10.1080/09593985.2018.1486491](https://doi.org/10.1080%2F09593985.2018.1486491).

- Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016). "Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance". *Journal of Strength and Conditioning Research*. **30** (7): 1933–1941. [doi](/source/Doi_(identifier)):[10.1519/JSC.0000000000001210](https://doi.org/10.1519%2FJSC.0000000000001210). [PMID](/source/PMID_(identifier)) [26422610](https://pubmed.ncbi.nlm.nih.gov/26422610).

- Ronai, Peter; Scibek, Eric (2014). ["The Inverted Row"](https://doi.org/10.1519%2FSSC.0000000000000070). *Strength & Conditioning Journal*. **36** (4): 94–97. [doi](/source/Doi_(identifier)):[10.1519/SSC.0000000000000070](https://doi.org/10.1519%2FSSC.0000000000000070).

## References

1. ^ [***a***](#cite_ref-barbend_1-0) [***b***](#cite_ref-barbend_1-1) ["Why the Inverted Row Is One of the Best Back Training Exercises"](https://barbend.com/inverted-row-guide/). Barbend.com. Retrieved 2020-07-26.

1. ^ [***a***](#cite_ref-men's_2-0) [***b***](#cite_ref-men's_2-1) ["Pull Your Way to a Bigger Back With the Inverted Row"](https://www.menshealth.com/fitness/a27480644/inverted-row-form/). [Men's Health](/source/Men's_Health). Retrieved 2020-07-26.

1. **[^](#cite_ref-3)** Fenwick, Chad MJ; Brown, Stephen HM; McGill, Stuart M. (2009). ["Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness"](https://www.researchgate.net/publication/26684595). *The Journal of Strength and Conditioning Research*. **23** (5): 1408–17. [doi](/source/Doi_(identifier)):[10.1519/JSC.0b013e3181b07334](https://doi.org/10.1519%2FJSC.0b013e3181b07334). [PMID](/source/PMID_(identifier)) [19620925](https://pubmed.ncbi.nlm.nih.gov/19620925).

1. **[^](#cite_ref-4)** ["Strength and Conditioning: Supine Row"](https://reason.kzoo.edu/football/sc/exercise_glossary/supine_row/). [Kalamazoo College](/source/Kalamazoo_College). Retrieved 2020-07-26.

1. **[^](#cite_ref-5)** ["Home Workout Survival Guide (IN-HOME GAINS!)"](https://www.youtube.com/watch?v=MpBikq-_E3o). AthleanX via [YouTube](/source/YouTube). August 2015. Retrieved 2020-08-01.

v t e Strength training exercises Pectorals (chest) Bench press (c) Chest fly (i) Dip (c) Hindu push-up (c) Machine fly (i) Push-up (c) Lats and trapezius (upper back) Bent-over row (c) Chin-up (c) Inverted row (c) Muscle-up (c) Pullover (c) Pull-down (c) Pull-up (c) Seated row (c) Shoulder shrug (i) Supine row (c) Face pull (c) Deltoids (shoulders) Bridge (c) Face pull (c) Front raise (i) Headstand into handstand push-up (c) Hindu push-up (c) Lateral raise (i) Rear delt raise (i) Shoulder press (c) Upright row (c) Biceps (front of arms) Bicep curl (i) Chin-up (c) Reverse grip push-up (c) Triceps (back of arms) Close-grip bench press (c) Close grip push-up (c) Dip (c) Push-down (i) Triceps extension (i) Forearms Wrist curl (i) Abdomen and obliques (abdomen) Crunch (i) Leg raise (c) Plank (c) Russian twist (c) Sit-up (c) Squat (c) Lower back Bridge (c) Deadlift (c) Good-morning (c) Hyperextension (c) Pelvic lift (c) Hips and buttocks Bridge (c) Deadlift (c) Dirty dog exercise (c) Hindu squat (c) Leg press (c) Lunge (c) Squat (c) Quadriceps (front of thighs) Bridge (c) Deadlift (c) Hindu squat (c) Leg extension (i) Leg press (c) Lunge (c) Squat (c) Hamstrings (back of thighs) Bridge (c) Deadlift (c) Good-morning (c) Hindu squat (c) Leg curl (i) Leg press (c) Lunge (c) Squat (c) Adductors (inside of thighs) Side-lying leg raise (i) Calves Calf raise (i) See also Bodybuilding Bodyweight exercise Calisthenics Muscle hypertrophy Weightlifting Plyometrics Weight training (List of exercises) Flywheel training Gym Legend (c) – compound exercise, (i) – isolated exercise

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Adapted from the Wikipedia article [Inverted row](https://en.wikipedia.org/wiki/Inverted_row) by Wikipedia contributors ([contributor history](https://en.wikipedia.org/wiki/Inverted_row?action=history)). Available under [Creative Commons Attribution-ShareAlike 4.0 International](https://creativecommons.org/licenses/by-sa/4.0/). Changes may have been made.