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The Inverted Row is an upper body exercise that primarily targets the middle back, but also works the biceps, lats and shoulders. This is a compound exercise which is well suited to beginner lifters.



  • You can use an underhand or overhand grip.



  • Set up a barbell in a squat rack at arms length from the ground. Lie underneath the barbell and grip it with both hands. Bring your butt off the floor and straighten your legs. This is the starting position.
  • Pull yourself up to the barbell by squeezing your shoulder blades back and bending your arms at the elbows. Your chest should be up, abs tensed and your lower back flat.
  • Lower yourself back to the starting position and repeat.

Back Muscle Diagram.

Back Muscles