How do you do the Inverted Row?

Set a bar at hanging height in a rack and lie under it, gripping overhand slightly wider than shoulder width. Straighten your body from heels to shoulders with your heels on the floor and arms straight. Pull your chest to the bar, with your elbows somewhat tucked. Lower under control to straight arms.

What muscles does the Inverted Row work?

Mainly the lats, upper back, traps and rear delts, with help from the biceps and forearms.

What are common Inverted Row mistakes?

Letting your hips sag. Flaring the elbows wide. Stopping short of the bar. Not reaching full arm extension at the bottom.

Inverted Row: how to do it, form cues and muscles worked

How to do it

Set a bar at hanging height in a rack and lie under it, gripping overhand slightly wider than shoulder width.
Straighten your body from heels to shoulders with your heels on the floor and arms straight.
Pull your chest to the bar, with your elbows somewhat tucked.
Lower under control to straight arms.

Key cues

Body straight from heels to shoulders
Overhand grip slightly wide
Chest to the bar
Elbows tucked, not flared

Common mistakes

Letting your hips sag
Flaring the elbows wide
Stopping short of the bar
Not reaching full arm extension at the bottom

Muscles worked

Primary: Lats, upper back, traps and rear delts
Secondary: Biceps and forearms

Equipment

Barbell and squat rack.

Programs that use it

5/3/1

References

StrengthLog: Inverted Row
Hevy: How to Inverted Row