Inverted Row (Bodyweight)
The Inverted Row is a bodyweight horizontal pulling exercise where you hang beneath a bar and pull your chest up while maintaining a plank position. It builds upper back thickness and core stability without stressing the lower back.
Since this is a bodyweight movement, the AI focuses on your rep volume and RPE trends to gauge when you have mastered the current leverage and require a progression. By analyzing your daily recovery scores and sleep quality, the app can determine if you have the core energy required for this stability-heavy movement or if a supported machine row is a safer choice for the day. Additionally, tracking your performance here helps the AI predict your readiness for more advanced vertical pulling movements like pull-ups.
Form Cues
- Position your hands slightly wider than shoulder-width using an overhand grip
- Engage your glutes and brace your abs to create a straight line from head to heels
- Pull your chest up to touch the bar by driving your elbows back
- Squeeze your shoulder blades firmly together at the top of the movement
- Lower yourself slowly to a full arm extension without losing tension
- Don't let your hips sag toward the floor
- Don't jut your chin forward to reach the bar
- Don't shrug your shoulders up toward your ears while pulling
- Don't allow your chest to cave in at the bottom of the rep
Common Mistakes
- Sagging hips breaking the plank line
- Using momentum or kipping to complete the rep
- Shortening the range of motion by not touching the chest to the bar
- Flaring elbows out too wide putting stress on shoulders
- Pulling with the biceps rather than the back muscles
Muscles Worked
This exercise primarily targets the rhomboids, middle trapezius, and latissimus dorsi, building a strong and detailed upper back. It heavily recruits the biceps and rear deltoids for assistance, while the core and glutes must work isometrically to maintain body rigidity throughout the set.
Primary
Secondary
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