Which muscles does the inverted row work?

The inverted row mainly works your back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the inverted row in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Inverted Row: how to do it and muscles worked

The inverted row mainly works your back, with help from your biceps. You need bodyweight (no equipment).

Muscles worked

Main

Back

Helping

Biceps

How to do the inverted row

1
Set a bar in a rack or Smith machine at waist height and lie underneath it. Grip the bar just wider than shoulder width and straighten your body from head to heels, arms extended.
2
Pull your chest up to the bar by driving your elbows back, squeezing your shoulder blades together at the top. Keep your hips high and your body in one straight line.
3
Lower yourself slowly until your arms are straight, without letting your hips sag. Breathe out as you pull and in as you lower.

Form tip: To make it easier, bend your knees or raise the bar; for more challenge, lower the bar or elevate your feet.

Common questions

Which muscles does the inverted row work?: The inverted row mainly works your back. It also involves your biceps.
What equipment do I need for the inverted row?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the inverted row in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.