Inverted Row primarily works the lats, upper back, and biceps. It is categorized as a pull movement and uses Pull-up bar.
- Primary muscles
- lats and upper back
- Equipment
- Pull-up bar
- Movement pattern
- pull
- Catalog difficulty
- 2 of 5
How to do Inverted Row
- Body straight, heels down, bar at mid-chest
- Pull chest to bar — squeeze shoulder blades
- Lower with control to full reach
Common mistakes
- Hips sagging — brace like a moving plank
Muscles worked
The primary catalog target is lats, with upper back and biceps also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
One-Arm Row · Chest-Supported Row · Lat Pulldown · Chin-Up (or Assisted) · Barbell Bent-Over Row · Band-Assisted Pull-Up
Put Inverted Row into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.