How to do the Inverted Row
Step by step
- Set a bar at about hip height and lie under it, gripping just wider than shoulders.
- Hang with straight arms and body in a straight plank line, heels on the floor.
- Pull your chest up to the bar, driving your elbows back and squeezing your back.
- Lower under control until your arms straighten, keeping your body rigid.
The thing people get wrong
Keep your body straight like a plank and do not let your hips sag. To make it easier, walk your feet in toward the bar so you sit more upright.
Coaching cue
Squeeze your glutes hard so your hips cannot sag as you pull.
Stay safe
Check the bar is locked in its supports before you hang your weight on it.
Make it easier or harder
- Easier: Bend your knees and put your feet flat under you.
- Harder: Raise your feet onto a bench so your body is level or higher.
Muscles worked
- Primary: Upper Back, Lats
- Secondary: Biceps, Core, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.