Man performing inverted row with suspension trainer

The inverted row is an

exercise Exercise or workout is physical activity that enhances or maintains fitness and overall health. It is performed for various reasons, including weight loss or maintenance, to aid growth and improve strength, develop muscles and the cardio ...

calisthenics Calisthenics (American English) or callisthenics (British English) () is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment. Calisthenics sol ...

. It primarily works the muscles of the upper back—the

trapezius The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the human spine, spine and laterally to the spine of the scapula. It moves the scapula and ...

and

latissimus dorsi The latissimus dorsi () is a large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered by the trapezius on the back near the midline. The word latissimus dorsi (plural: ''latissimi dorsi'') comes from L ...

—as well as the

biceps The biceps or biceps brachii (, "two-headed muscle of the arm") is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. Both heads of the muscle arise on the scapula and join to form a single muscle bel ...

as a secondary muscle group. The supine row is normally carried out in three to five sets, but repetitions depend on the type of training a lifter is using to make their required gains. This exercise is lighter on the joints compared to weighted rows. The exercise can also be performed with mixed, underhand, or overhand grips with either wide or narrow hand placement. The exercise is also known under various names such as supine row, bodyweight row, Australian pull up or "horizontal pull-up". One study showed that the inverted row activated the latissimus dorsi muscles, upper back, and hip extensor muscles more than the standing bent-over row and also resulted in less load on the lower spine area, which makes the exercises preferable for people with lower-back issues compared to other rowing exercises.

Form

To execute the exercise, the lifter lies flat on the ground under a fixed bar (such as a Smith machine set at chest height). The lifter holds the bar with an overhand grip, straight arms, straight body, upper body hanging with heels on the ground close together. The lifter pulls the chest toward the bar until it touches, before returning to the starting position under control. Good form means that the body is kept straight throughout the movement. The chin should remain tucked during the motion, keeping the cervical portion of the spine lined up with the rest of the body. The bar can be moved higher or lower to make the movement easier or more difficult. The lower the bar is, the more difficult the movement becomes. The exercise can be performed in a home environment, as well, with the help of two chairs and a bar (for example a mop handle).

References

{{Strength training exercises Weight training exercises

Form

Further reading

References