The Inverted Row is a beginner-friendly bodyweight strength exercise that targets the traps, lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesTraps, Lats, Middle Back
Secondary musclesBiceps
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Inverted Row
Set a barbell in a rack at about hip height or use a sturdy fixed bar at the same level.
Lie on your back under the bar and grip it with hands slightly wider than shoulder-width, palms facing forward.
Walk your feet out and lift your hips so your body forms a straight line from your heels to your head.
Pull your chest up to the bar by driving your elbows down and back, keeping your core braced.
Touch the bar with your chest and hold for a count, squeezing your shoulder blades together at the top.
Lower yourself slowly back to a full-arm hang over 2 to 3 seconds, then start the next rep.
02 The payoff
Why it earns its spot
Builds horizontal pulling strength as a foundation for the pull-up.
Develops the mid-back, lats, and biceps with bodyweight only.
Improves shoulder health by balancing out pressing work.
03 Don't do this
Common mistakes
Letting the hips sag, which removes the core from the lift and reduces the working range.
Pulling with the arms only and never squeezing the shoulder blades back, leaving the back out.
Cutting the range short by stopping before the chest touches the bar.
Dropping fast on the way down instead of controlling the descent, where most of the back work lives.
EGON Put it on record
Track it in EGON.
Log every set of the Inverted Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
