Inverted Row with Straps

A beginner strength exercise for the upper back, done with a other equipment.

Inverted Row with Straps: finishing position

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the Inverted Row with Straps

Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. 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 to your hands. 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 with Straps

Questions

What muscles does the Inverted Row with Straps work?

Mainly the upper back, with the biceps and lats helping.

Is the Inverted Row with Straps 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 with Straps?

Good alternatives that train the upper back: Sled Row, Suspended Row, Bodyweight Mid Row or Mixed Grip Chin.

How many sets and reps of the Inverted Row with Straps 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).