Inverted Row

A beginner strength exercise for the upper back, done with just your bodyweight.

Main muscles: Upper back
Also works: Lats
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Pull

How to do the Inverted Row

Position a bar in a rack to about waist height. You can also use a smith machine.
Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
Pause at the top of the motion, and return yourself to the start position.
Repeat for the desired number of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Inverted Row

Questions

What muscles does the Inverted Row work?

Mainly the upper back, with the lats helping.

Is the Inverted Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Inverted Row?

Good alternatives that train the upper back: Isometric Neck Exercise - Front And Back, Isometric Neck Exercise - Sides, Scapular Pull-Up or Bent Over Barbell Row.

How many sets and reps of the Inverted Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).