LiftSetsLiftSets / Exercises / Inverted Row
Inverted Row
Works the middle back. Helped by the lats.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
middle backlats
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | other |
|---|---|
| Level | beginner |
What to think about
- Body in one line, heels on the floor.
- Pull the chest to the bar.
- Squeeze the shoulder blades together at the top.
How to do it
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Other exercises for the middle back
- Alternating Kettlebell Row
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Bent Over Two-Dumbbell Row
- Bent Over Two-Dumbbell Row With Palms In
- Dumbbell Incline Row
- Gorilla Row
Track it in LiftSets
Log inverted row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store