All Exercises
Horizontal Pull · Compound
Inverted Row
Also known as Bodyweight Row. Targets Lats, Upper Back with an optimal working range of 8–15 reps.
Primary Muscles
Lats, Upper Back
Secondary: Biceps, Core
Typical Rep Range
8–15 reps
Back Dominant
Equipment Tier
Barbell & Rack
Bodyweight, Squat Rack
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Inverted Row:
- 1 Grip bar with overhand grip while hanging underneath
- 2 Keep body in rigid plank position
- 3 Pull chest all the way to bar
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Sagging hips toward the floor
- ✕ Craning neck forward to reach bar
Substitutions & Variations
Similar Exercises to Inverted Row
Horizontal Pull Barbell & Rack
Barbell Row
Lats, Upper Back · 5–12 reps
View form cues
Horizontal Pull Barbell & Rack
Seal Row
Lats, Upper Back · 8–12 reps
View form cues
Horizontal Pull Barbell & Rack
T-Bar Row
Lats, Upper Back · 6–12 reps
View form cues
Horizontal Pull Dumbbells & Bands
Chest-Supported Row
Upper Back, Lats · 8–15 reps
View form cues
Horizontal Pull Dumbbells & Bands
Dumbbell Row
Lats, Upper Back · 8–15 reps
View form cues
Horizontal Pull Full Gym Access
Seated Cable Row
Lats, Upper Back · 8–15 reps
View form cues