How to Do Inverted Rows With Perfect Form

The inverted row, also known as the bodyweight row, is an exercise that activates muscle groups in your upper body, including upper back muscles like the latissimus dorsi, trapezius, and rhomboids, as well as your pecs and biceps. Other row variations include the [barbell row](https://www.masterclass.com/articles/barbell-row-guide), the upright row, and the dumbbell row. Inverted rows are a useful warm-up for other compound exercises like bench presses, push-ups, and [deadlifts](https://www.masterclass.com/articles/deadlift-form-guide). The inverted row and the pull-up are both good exercises to work your back muscles, but there are a few differences to consider. 1. __Movement pattern__: The main difference between the two exercises is that the inverted row is a horizontal pull while the pull-up is a vertical pull. The pull-up bar allows you to lift yourself vertically off the ground from a standing position, while the inverted row setup allows you to raise yourself from a lying position. 2. __Range of motion__: A full pull-up uses a greater range of motion than a traditional inverted row. 3. __Muscles activated__: While inverted rows and pull-ups work many of the same muscle groups, they prioritize slightly different areas of the back. The inverted row puts more emphasis on your rhomboids, while the pull-up focuses slightly more on the lats. For the inverted row, aim for 2–3 sets of 8–12 repetitions. Focus on maintaining good technique throughout all sets and repetitions. 1. Set up a barbell on a squat rack at roughly waist height. 2. Lie face-up underneath the barbell. 3. Grab the barbell slightly outside of your shoulders with an overhand grip. 4. Rotate your shoulders outward to engage your lats. 5. Engage your core, and drive your hips up by squeezing your glutes. Your body should form a straight line from head to toe. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position. 6. Initiate the upward movement by using your lats to pull the bar toward the middle of your chest, bending your elbows to a 45-degree angle. Your wrists should remain in a neutral position. 7. Allow your shoulder blades to retract as you pull your body toward the barbell. Your upper arms should be in line with your body. 8. Ensure that your body still forms a straight line at the top of the movement. 9. While maintaining your rowing alignment, straighten your elbows and lower to the starting position. Allow your shoulder blades to protract. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Whether you’re brand new to back exercises or an experienced lifter trying to increase your back strength, the inverted row is a good place to start.