Inverted Row

Muscles worked by the Inverted Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid MusclesTrapsTrapezius

Secondary

BicepsBiceps BrachiiRear DeltsPosterior DeltoidAbsRectus Abdominis

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Inverted Row

1. Set a barbell in a rack at about waist height.
2. Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.
3. Hang with arms extended, heels on the floor, body straight from head to ankles.
4. Pull your chest to the bar, squeezing the shoulder blades together.
5. Lower yourself under control until arms are fully extended.
6. Repeat.

Form tips

• Keep the core braced — no hip sag.
• To make it harder, elevate your feet; to make it easier, walk your feet in toward the bar.
• Pause briefly at the top with the chest against the bar.

At a glance

Inverted Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Double Kettlebell Row
• Dumbbell Bench Pull
• Single-Arm Dumbbell Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "inverted-row",
  "name_en": "Inverted Row",
  "name_de": "Inverted Row",
  "name_es": "Remo invertido",
  "description_en": "A horizontal bodyweight pulling exercise performed under a fixed bar, pulling the chest to the bar while keeping the body rigid.",
  "description_de": "Eine horizontale Körpergewichts-Zugübung unter einer festen Stange – die Brust zur Stange ziehen, Körper gerade halten.",
  "description_es": "Un ejercicio de jalón horizontal con el peso corporal realizado bajo una barra fija, tirando del pecho hacia la barra mientras se mantiene el cuerpo rígido.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids",
    "trapezius"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid",
    "rectus_abdominis"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set a barbell in a rack at about waist height.",
    "Lie underneath and grip the bar slightly wider than shoulder-width with an overhand grip.",
    "Hang with arms extended, heels on the floor, body straight from head to ankles.",
    "Pull your chest to the bar, squeezing the shoulder blades together.",
    "Lower yourself under control until arms are fully extended.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege eine Langhantel in einem Rack auf etwa Hüfthöhe.",
    "Leg dich darunter und greife die Stange etwas schulterbreiter im Obergriff.",
    "Hänge mit gestreckten Armen, Fersen auf dem Boden, Körper gerade von Kopf bis Ferse.",
    "Ziehe die Brust zur Stange und drücke die Schulterblätter zusammen.",
    "Senke dich kontrolliert ab, bis die Arme gestreckt sind.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Coloca una barra en un rack a la altura de la cintura aproximadamente.",
    "Acuéstate debajo y agarra la barra ligeramente más ancha que los hombros con agarre prono.",
    "Cuélgate con los brazos extendidos, los talones en el suelo y el cuerpo recto de la cabeza a los tobillos.",
    "Tira del pecho hacia la barra, apretando los omóplatos.",
    "Bájate con control hasta que los brazos estén completamente extendidos.",
    "Repite."
  ],
  "tips_en": [
    "Keep the core braced — no hip sag.",
    "To make it harder, elevate your feet; to make it easier, walk your feet in toward the bar.",
    "Pause briefly at the top with the chest against the bar."
  ],
  "tips_de": [
    "Rumpf angespannt halten – keine absackenden Hüften.",
    "Für mehr Intensität Füße erhöhen; für weniger Füße zur Stange vorziehen.",
    "Kurz oben halten, Brust an der Stange."
  ],
  "tips_es": [
    "Mantén el core contraído — sin que las caderas se hundan.",
    "Para hacerlo más difícil, eleva los pies; para hacerlo más fácil, camina los pies hacia la barra.",
    "Haz una breve pausa en la parte superior con el pecho contra la barra."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/inverted-row-start.webp",
      "peak": "images/flat/inverted-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "inverted-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.