# Inverted Row

> A bodyweight row hanging under a bar, training the lats, upper back and rear delts.

Page: https://fitnessie.app/exercises/inverted-row/
Type: Bodyweight · Pull
Demo video: https://fitnessie.app/demos/inverted-row/d55cf4e27fc05012.mp4

## How to do it

1. Set a bar at hanging height in a rack and lie under it, gripping overhand slightly wider than shoulder width.
2. Straighten your body from heels to shoulders with your heels on the floor and arms straight.
3. Pull your chest to the bar, with your elbows somewhat tucked.
4. 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](https://fitnessie.app/programs/531/)

## References

- [StrengthLog: Inverted Row](https://www.strengthlog.com/inverted-row/)
- [Hevy: How to Inverted Row](https://www.hevyapp.com/exercises/how-to-inverted-row/)