Also known as the supine row or Australian pull-up, the inverted row is a very effective mass and strength builder for all the associated back muscles. It really hits the lats like a conventional row but it may be easier to perform for most people. Now, the inverted row does heavily involve the biceps and forearms although they are not the main target muscle groups.
However, many people perform heavy back movements expecting indirect stimulus for the biceps and forearms; which makes the inverted row a great compound movement for the upper body. The simplicity of this exercise is what makes it such an attractive option for improving back development because all you need is a smith machine bar and your bodyweight to perform the inverted row.
In this Exercise
- Target muscles Group: All back muscles (Latissimus Dorsi, Middle and Lower Trapezii, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Posterior Deltoid)
- Type: Strength
- Mechanics: Compound
- Difficulty: Intermediate
- Set the smith machine bar high enough to where you can grip with your arms extended.
- Grip the bar slightly wider than a shoulder-width distance.
- Keep your legs straight and stretched out with heels on the ground.
- Exhale and pull your body up to where your chest almost touches the bar.
- Squeeze your shoulder blades and hold for 2 seconds.
- Inhale and slowly lower back to starting position.
Variations & Tips
- You can adjust the bar higher or lower for different levels of difficulty.
- You can perform the movement with your legs on a bench.
- Use a weighted plate with a chain for added resistance.
- The inverted row targets all back muscles, the biceps, and forearms.