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Inverted Row

Draftstrength90%intermediate⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
supine under a fixed bar or suspension trainer, arms fully extended gripping the handle, body in a straight rigid plank supported on the heels
End
body pulled up as one plank until the chest nears the bar, elbows driven back toward the pockets, shoulder blades retracted
Range of Motion
elbow flexion 0°→~120° with scapular retraction while the trunk-and-legs plank rises as a unit

How to Perform

Supine under a bar or suspension trainer, pull body toward the bar while maintaining scapular retraction and a rigid plank body line.

Watch on YouTube↗

Opens a YouTube search for “Inverted Row”

Equipment:suspension trainerbarbell
Starting position: supine

Coaching Cues

  1. 1

    Long body, packed shoulders — pull from the mid-back

    (verbal)
  2. 2

    Pull the chest toward the bar

    (verbal)
  3. 3

    Drive the elbows toward the back pockets

    (verbal)
  4. 4

    Body stays straight as a plank from heel to crown

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×8–12, 2–3×/week × 8–12 weeks

EMG Activation Data

Lower trap >61% MVIC; middle trap 41–60%; upper trap 41–60%; lat and biceps >61% [Youdas 2016].

Muscles Involved (11)

Primary Movers

Lower Trapezius— >61% MVIC
Middle Trapezius— 41–60% MVIC
Latissimus Dorsi— >61% MVIC

Secondary Movers

Biceps Brachii— >61% MVIC
Posterior Deltoid— >61% MVIC
Upper Trapezius— 41–60% MVIC

Stabilizers

Rectus Abdominis

Lengthened / Stretched

Pectoralis Major— AUDIT: At end-range retraction/shoulder extension the pectoralis major (protractor/flexor) is maximally lengthened.
Anterior Deltoid— AUDIT: Shoulder extension from the flexed start position lengthens the flexor anterior deltoid.
Serratus Anterior— AUDIT: Scapular retraction lengthens the protractor serratus anterior.
Triceps Brachii— AUDIT: Elbow flexion during the pull lengthens the elbow extensor triceps (biceps, not triceps, is the working elbow muscle).

Easier Variations ↓

1

Vertical Inverted Row

Feet on ground, body more vertical to offload.

Harder Variations ↑

1

Horizontal Inverted Row

Feet further forward, body more horizontal.

2

Feet-Elevated Inverted Row

Feet on a box for greater load.

3

Weighted Vest Inverted Row

Add external load.

Target Movements (3)

Scapular RetractionScapulothoracic Articulation
Shoulder ExtensionGlenohumeral Joint
Elbow FlexionHumeroulnar Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pulling (Doors, Drawers)essentialPosture Maintenance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Your Pull-UpperformanceShoulder Injury PreventionpreventionSubacromial Shoulder Painrehab