Inverted Row
Muscle Groups: Traps, Lats
Inverted Row focuses on Traps, Lats, with Shoulders, Chest working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Inverted Row with proper form and technique.
- 1
Lie on your back underneath a barbell in the squat rack machine. Grab the bar with an overhand, shoulder-width grip.
- 2
Pull your chest to the bar, squeezing your shoulder blades together at the top. Slowly lower your body back to the starting position.
Tips for Success
These tips will help you perform Inverted Row safely and effectively while maintaining proper form.
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Don't let your shoulders move forward. Squeeze your shoulder blades together.
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Don't let your hips sag. Maintain a straight line from your head to your heels.
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Don't use a partial range of motion. Pull your chest all the way to the bar.
Secondary Muscles
While Inverted Row primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Chest . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Inverted Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Inverted Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
