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Inverted Row

StrengthBeginnerBody Only

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Mid back

Primary: Middle Back

Secondary: Lats (lats), Biceps, Shoulders (rear delts)

How to

  1. 1Set a bar at about waist height in a rack or Smith machine and lie underneath it, taking an overhand grip slightly wider than your shoulders.
  2. 2With your body in a straight line and your heels on the floor, pull your chest up to the bar.
  3. 3Squeeze your shoulder blades together, then lower slowly until your arms are straight.
  4. 4Bend your knees to make it easier or raise your feet to make it harder.