At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Body straight.
- Chest to the bar.
- Feet higher = harder.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Good home/beginner option; progression via foot height is limited.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Dumbbell Row · Dumbbell · rating A
- Seated Cable Row · Cable · rating A
- Assisted Pull-Up · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the inverted row.
Let Mitta set the weight.
Mitta plans the inverted row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
inverted row
What muscles does the inverted row work?
The inverted row mainly trains your back. Your biceps and rear delts help.
How many reps of the inverted row should I do?
Mitta plans the inverted row at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the inverted row?
Good alternatives that train the same muscle are the dumbbell row, seated cable row and assisted pull-up.
Is the inverted row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the inverted row have rating B?
Good home/beginner option; progression via foot height is limited.