What muscles does the Inverted Row work?

The Inverted Row mainly works the upper back and lats.

What equipment do you need for the Inverted Row?

None: it is a bodyweight exercise.

How many sets and reps of the Inverted Row?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Inverted Row?

Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.

Inverted Row

Hang under a fixed bar with a straight body and pull the chest to the bar, squeezing the shoulder blades.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Upper back, Lats
Equipment: Bodyweight
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Baseline Assessment: Week 1 · Session 3 · Pull, power and carry baselinesBASELINE — max clean reps, chest to the bar, capped at 15. Record the number AND the bar height; the height is half the result.1×15 @ BW

Alternatives

Other exercises for the upper back, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Inverted Row work?: The Inverted Row mainly works the upper back and lats.
What equipment do you need for the Inverted Row?: None: it is a bodyweight exercise.
How many sets and reps of the Inverted Row?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Inverted Row?: Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.

Program it for your clients

Coaches add the Inverted Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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