A Beginners Guide to Inverted Rows

Bench Press

Bodyweight row


The terms “bodyweight row” and “inverted rows” are used interchangeably in this article.

Josh Owen’s Gym Routine for Strength, Size, and Health


By using the low-stress body weight row, you can work your back without putting on excess stress. With this highly effective exercise, you only need a bar to lean back from with your body weight.

The inverted row – a killer core workout


Moving from basic to complex movements is similar to a linear ramp. Complex activities are more difficult compared to the simple, baseline type of movement, just like bench press is more difficult than pushing.

Balance your weight, whether in a squat or an inverted row.

Is the inverted row deadly?


I’m a big fan of compound exercises like squats and pull-ups and body weight exercises like push-ups and sit-ups. However, I also enjoy using bars and machines that require less equipment and training time.

Why do you need inverted rows in your training?


Proper exercise for pulling muscles is key to preventing injury and aiding in balance. A good habit to start with is incorporating a similar volume of work throughout your upper body. This could be done through stronger, more dynamic movements like lat pulldowns or rows.

If you desire to be able to do a pull-up, this is the type of exercise you must add to your routine until you can do one.

As part of our series on the journey to Nerd Fitness, we start off by teaching rows. If you want, you can try the app right now (for free).

An inverted row with weight may help improve muscle thickness.

For people who don’t have access to a gym, the Copymatic library of barre-inspired workout moves can help.

Inverted row exercises


Set up the bar (or your rings) to waist height. The lower the bar, the harder the exercise becomes. Place yourself under the bar, face up. Lie on the floor underneath the bar (set around where you can reach it). Grip the bar with an overhand grip, wider than shoulder-width (palms facing AWAY from you). Contract your abs and butt, keeping your body completely straight. Your ears, shoulders, hips, feet, and legs should be straight with no twists or bends (as if you’re doing a plank). Pull yourself up to the bar until your chest touches it. Lower yourself back down with good form. If that seems too difficult, take a few steps back.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

A row exercise description


Staci works on her upper back and shoulders.

To remove the effects of gravity, the post box places a higher bar on your muse.

As you get stronger, you’ll be able to drop the bar until it’s parallel.

Senior Coach Staci from Team NF demonstrates a bodyweight row with gymnastic rings, showing the technique you’ll use and the short video.

An inverted row is a bodyweight movement that works your biceps.

Be mindful of proper form when doing an inverted bodyweight row.

Keep your abs tight while performing the row, and don’t pull the bar up towards your throat, down towards your belly button, or shrug your shoulders. Pull your shoulder blades down and back towards each other to engage those lats.

You can take your muscles further by following the tips from this guide on doing level 2 inverted bodyweight rows.

Video by Colossus Fitness

How do doorways row?


The interior of your doorway is a great place to start.

This is how to train the muscles to get stronger.

Improving upon the inverted row

Still standing behind your doorway, you can also increase the difficulty by leaning back with a towel in your hand:

In this video, Coach Jim walks you through how to set up your towel row. It doesn’t matter if you don’t have a chin-up bar because the steps are below.

Follow our guide to pull up alternatives if you need help strengthening your back.

#3) Inverted Row (Low)

Next, try doing an inverted row, but set the bar high, so it’s easier to perform.

Inverted Row

Ana Pino Lowers The Weight To Increase Her Challenge

#5) Elevated Inverted Row

This exercise becomes easier when you lift your legs in a push-up position.

#6) Inverted Row (Weighted)

If you want to make your inverted rows harder, try carrying a weight.

The best times to perform inverted rows.

If you’re trying to build your workout routine, you can mix bodyweight rows into pull exercises like pull-ups, pulldowns, rows, etc.

For me, a gym is where I need to be to develop strength.

Here’s a sample two-day split for me:


This is a beginner’s routine that has been proven to work. I can do it in less than 40 minutes, building strength all over my body.

Push-ups and assisted pull-ups are great exercises to substitute for dips on days 1 and 2.

This article has a specific section dedicated to the number of sets and reps you should complete. The set, of course, is ten repetitions.

If you can’t do that, try doing 3 sets to each of however many reps you can handle. Build on that progress by adding some progressions and developing a plan to increase your sets.

Once you train yourself, you can put your feet on a chair, fill a backpack with weight, wear it back, so it hangs in front of you, and perform standard rows.

Wendy Kohler’s guide for an inverted row workout


It was daunting when I was apprehensive about starting a strength training routine.

Are you exercising correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

The Nerd Fitness Coaching Program will solve these questions by providing specific business solutions to people looking to start, grow, or improve their fitness-based business. With a personal coach, you can have help with your workout progressions on video.

How to do inverted bodyweight rows at home


You don’t need a gym to get a good workout on your back. Simply break out your trusty old towel and improvise!

Inverted weights: learn the right way to do an inverted row

You can use your kitchen table or your desk. Be very careful with this one.

Lie underneath your table so no part of your body is touching the ground.

Pull yourself up by the table’s edge, with your hands gripping it overhand as explained above.

Don’t pull on the table with you; make sure you don’t break it!

Method two would be to use something thick like a hefty dowel or some sort of pipe, lay it across two chairs, and then lie on top.

Be sure it’s sturdy, and there isn’t going to be breaking or moving issue. Make sure you’re up, too!
For a successful row, balance it out.

Train your back and arm muscles with bodyweight rows by pulling your body up on makeshift pull-up bars, between chairs, or under a table.

Make use of your creative skills.

You can start experimenting with adding bodyweight rows into your strength training routine.

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