FitCi
Inverted Row is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, shoulders, core. Equipment: bodyweight, barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back under a waist-height bar and grip it shoulder-width apart.
- Push through your heels to make your body a straight line from head to feet.
- Brace your abs and squeeze your glutes to keep your body as one unit.
- Squeeze your shoulder blades together and rise by pulling your chest toward the bar.
- Lower to the starting position under control by extending your arms.
Coaching tip
Keep your body straight like a plank, pull your chest to the bar, and squeeze your shoulder blades.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Lat Pulldown, Seated Cable Row, Single-Arm Dumbbell Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.