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Inverted Row

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Muscle Group:
Also Known As: Australian Pull Up

How to do a Inverted Row

  1. Set a bar for the rows at around hip height. A smith machine is a fantastic option because the bar is sturdy, and you can easily adjust the height.
  2. Grab the bar with an overhand grip and tuck yourself underneath.
  3. With your arms straight and bar over your chest, extend your body and balance your lower half on your heels.
  4. Engage your glutes and abs, bring your chest out, and take a breath. Your body should be straight as an arrow.
  5. Pull through your elbows to bring your body toward the bar. Ideally, you should touch the bar with your chest while having your elbows to your sides but not flared out.
  6. Hold for a moment as you exhale and slowly lower yourself to the starting position.


As you lower yourself on each repetition, make sure to engage your back muscles and keep your shoulders back. Many people mistakenly allow their shoulders to travel forward, which puts stress on the shoulders and takes the emphasis away from the back.

Inverted Row Alternatives