How to Do the Inverted Row
Add the Inverted Row to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 Middle Back, Lats🏋️ Bodyweight📊 Beginner🏷️ Strength
How to perform it
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.
Muscles worked
The Inverted Row primarily targets your Middle Back, with support from your Lats. No equipment needed — train it anywhere.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Inverted Row slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.