# Inverted Row

URL: https://heatsy.app/ex/inverted-row

Also known as: Australian Pull-Up, Bodyweight Row, Body Row, Inverted Rows, Supine Row, Barbell Inverted Row, BB Inverted Row, Barbell Bodyweight Row, Bodyweight Barbell Row, Rack Inverted Row

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Equipment

- Barbell or Smith Machine

## Technique

1. Set a barbell in a rack, or a Smith bar, at about waist height.
2. Lie under it and grip the bar slightly wider than shoulder width, arms straight.
3. Brace your abs and glutes so your body is straight from heels to head.
4. Row until your chest or lower ribs touch the bar, then lower until your arms are straight.

### Cues

- Move as one rigid plank.
- Lead with the chest, drive the elbows down and back and squeeze the shoulder blades at the top.
- Bend the knees to make it easier, raise the feet to make it harder.

### Common mistakes

- Letting the hips sag on the way up.
- Reaching with the chin instead of bringing the chest to the bar.
- Doing half reps without straightening the arms.

## Alternatives

- [Towel Row](https://heatsy.app/ex/towel-row)
- [Seated Cable Row](https://heatsy.app/ex/seated-cable-row)
- [Pull-Up](https://heatsy.app/ex/pull-up)