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How to do the Inverted Row

The Inverted Row is a compound bodyweight exercise that mainly works your upper back, with help from your lats and biceps. Focus on three things: pull chest to the bar; body stays in one line; lower to straight arms.

Upper backLatsBicepsBodyweight

Setup

  1. 1Bar at hip height
  2. 2Heels on floor, body straight

Three cues

  1. 1Pull chest to the bar
  2. 2Body stays in one line
  3. 3Lower to straight arms

Most common mistake

Hips sag

Squeeze glutes

In Hindi · हिन्दी में

  1. 1छाती बार तक खींचें
  2. 2शरीर बिल्कुल सीधी रेखा में
  3. 3सीधी बाँहों तक उतरें

आम गलती: कूल्हे लटकें तो, उन्हें कसें

Alternatives to the Inverted Row

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Inverted Row set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.