Inverted Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
- Rings
HOW TO PERFORM
- Set a bar in a rack at about hip height, or hang a pair of rings, and lie underneath it.
- Take an overhand grip a little wider than the shoulders and hang with the arms straight, body in a straight line from heels to head.
- Pull the chest to the bar by driving the elbows back, squeezing the shoulder blades together.
- Lower under control to straight arms.
FORM TIPS
- The angle sets the difficulty: the more horizontal your body, the harder it is. Walk the feet in to make it easier, or put them on a box to make it harder.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Inverted Row
- Ring Row
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.