Inverted Row
Inverted bar rows. Great for the mid-back and beginners. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
In Flawless, Gold, the third of eight ranks, starts at 21 reps in one set for men aged 23–39 and 17 for women.
How to do Inverted Row
- Set a bar in the rack at about hip height, lie under it and take it with an overhand grip a little wider than your shoulders.
- Hang with straight arms and heels on the floor, body in a straight line from heels to head.
- Pull your chest up to the bar by driving the elbows back and squeezing the shoulder blades.
- Lower slowly to straight arms without letting the hips sag; lower the bar to make it harder, raise it to make it easier.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Pulling strength scaled by your body angle
- Shoulder-friendly balance against pressing
- Needs nothing but a bar
Rep standards for Inverted Row
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 11 | 8 |
| Gold | 21 | 17 |
| Platinum | 32 | 25 |
| Diamond | 42 | 34 |
| Obsidian | 53 | 42 |
| Painite | 63 | 50 |
| Antimatter | 105 | 84 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Inverted Row by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
See also: strength rank calculator.
Similar exercises
Questions
What muscles does Inverted Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Inverted Row?
Set a bar in the rack at about hip height, lie under it and take it with an overhand grip a little wider than your shoulders. Hang with straight arms and heels on the floor, body in a straight line from heels to head. Pull your chest up to the bar by driving the elbows back and squeezing the shoulder blades. Lower slowly to straight arms without letting the hips sag; lower the bar to make it harder, raise it to make it easier.
How many reps of Inverted Row is good?
In Flawless, Gold starts at 21 reps in one set for men aged 23–39 and 17 for women, Diamond at 42 and 34.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.