Move · Videos · Technique · 8 min

Inverted Row: Setup, Form and Variations

Inverted Row: Setup, Form and Variations — video by BarBend Play · 8:06

Video by BarBend on YouTube · Open on YouTube

How to set up and perform the bodyweight inverted row under a bar, how foot position changes which part of the back works, and easier and harder versions from bent knees to feet on a bench.

  • 8 min
  • All levels
  • Low impact (no jumping)
  • barbell
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Step by step 8

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  1. Set-up: in a Smith machine or rack, set the bar so your arms are straight and you hover just off the floor. 0:13
  2. Feet and grip: feet further away for a higher row into the upper back; grip just outside shoulder width. 0:59
  3. The row: set your shoulder blades back, drive the elbows to the floor and lead with the chest, not the hips. 1:53
  4. Use it as a warm-up for pulling days, a regular back exercise or a finisher after weighted rows. 3:43
  5. Feet closer to the bar works the lats and mid-back; further away targets the upper back, without forcing range. 5:07
  6. Easier: bend your knees to about 90–110 degrees; intermediate lifters can add a slow tempo. 6:03
  7. Harder: feet up on a bench, adding weight only once you feel fully confident. 6:33
  8. Suspension straps with a neutral grip are kinder if the bar bothers your shoulders. 7:04

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Set the bar so your arms are straight and you hover just off the floor
  • Set the shoulder blades back first, then drive the elbows toward the floor
  • Lead with the chest, not the hips; bend the knees to make it easier

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadinverted row, shoulder blades set then pulling
  • Elbows movespulling the chest to the bar
  • Wrists & hands movesgripping the bar
  • Upper back movessqueezing the shoulder blades back
  • Lower back movesholding the body in a straight line
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Bend the knees or lower the bar to ease it; TRX with a neutral grip

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by BarBend; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety