Inverted Row: How to Do It and Muscles Worked
Load card
- Equipment
- Bodyweight
- Muscle group
- Back
- Main muscles
- latissimus dorsi, rhomboids
- Also working
- biceps, posterior deltoid
- Mechanics
- Compound
- Pattern
- Horizontal pull
- Level
- Beginner
The inverted row, also called a bodyweight row or Australian pull up, is a beginner compound exercise. It uses a horizontal pull movement pattern to train your upper body using only your bodyweight and a stable bar.
This movement primarily targets the muscles of your back, specifically the latissimus dorsi and rhomboids. You will also use your biceps and posterior deltoid as supporting muscles to complete the pull.
How to do it
Set a barbell securely in a power rack at about waist height. Lie under the bar, grab it with an overhand grip slightly wider than shoulder width, and extend your legs straight out in front of you.
- Brace your core and squeeze your glutes to form a straight line from your head to your heels.
- Pull your chest up toward the bar by driving your elbows down and back.
- Keep your wrists straight and your shoulders pulled away from your ears as you move.
- Pause briefly when your chest touches the bar or when you reach your maximum range of motion.
- Lower your body back to the starting position with control until your arms are fully extended.
Sets, reps and load
Aim for 3 sets of 8 to 12 repetitions. Rest for 60 to 90 seconds between each set.
Make this bodyweight movement harder by walking your feet further forward so your body is closer to parallel with the floor.
Common mistakes
- Sagging hips. Squeeze your glutes and brace your core tightly. Your body must remain in a straight line throughout the entire movement.
- Shrugging shoulders. Keep your shoulders pulled down and away from your ears. Focus on driving your elbows toward your back pockets.
- Short range of motion. Pull all the way up until your chest touches the bar. If you cannot reach the bar, adjust your foot position to make the exercise easier.
- Dropping too fast. Control the descent phase of the exercise. Take two full seconds to lower your body back to the starting position.
Make it easier or harder
Easier
- Bend your knees and place your feet flat on the floor.
- Raise the bar to a higher position in the rack to create a more upright pulling angle.
Harder
- Raise your feet on a bench or box.
- Wear a weighted vest during the movement.
Before you load it up
- Grip often gives out before the target muscle; straps or a lighter load are reasonable while grip strength catches up.
Swaps and related back exercises
Same muscle group with different equipment:
- Resistance Band Row Resistance band
- Kettlebell Row Kettlebell
- One-Arm Dumbbell Row Dumbbell
- Bent-Over Dumbbell Row Dumbbell
More bodyweight options:
Browse all bodyweight exercises or every back exercise.
When to see a doctor or physio
- Sharp pain in your shoulder joint during the pull.
- Pinching sensations in your lower back.
- Numbness or tingling running down your arms.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.