How to do the inverted row

Step by step

1. Set a bar for the rows at around hip height. You can use a Smith machine.
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 as straight as an arrow.
5. Pull through your elbows to bring your body toward the bar. Touch the bar to your chest without flaring your elbows. Breathe out.
6. Slowly lower yourself to the starting position as you breathe in.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the inverted row

• Bodyweight Starter3 × 10
• 6-Week Shred3 × 15
• 6-Week Back Builder3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.