Bodyweight Overhand Inverted Row
Pull your way to a stronger back! This bodyweight exercise builds strength, no gym required. Adjust bar height to modify difficulty.
The Bodyweight Overhand Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: barbell.
Required Equipment
Bodyweight Overhand Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Bodyweight Overhand Inverted Row Variations and Alternatives
How to do the Bodyweight Overhand Inverted Row
Set the barbell in a rack (or use a Smith machine or a secure bar) to about waist height. You can adjust the height for the difficulty level – the lower the bar, the more difficult the exercise.
Lie on the ground underneath the bar, which should be set just above where you can reach from the ground.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Position yourself hanging beneath the bar with your body straight, heels on the ground, and arms fully extended.
Retract your shoulder blades by pinching them together and then pull your chest up towards the bar by bending your elbows.
Keep your core engaged to prevent your hips from sagging or rising too high.
Pause briefly with your chest close to the bar, then slowly lower yourself back to the starting position.
Repeat for the desired number of repetitions.
Remember to adjust the height of the bar or your grip to modify the exercise's difficulty or emphasize different muscle groups. Controlled movements are crucial to maximize muscle engagement and minimize the risk of injury.
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Bodyweight Overhand Inverted Row FAQs
What muscles does the Bodyweight Overhand Inverted Row work?
The Bodyweight Overhand Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Bodyweight Overhand Inverted Row?
Barbell.
Is the Bodyweight Overhand Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Overhand Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Overhand Inverted Row variations and alternatives?
Similar exercises include the Barbell Lying Close-Grip Underhand Rack Row, Barbell Reverse-Grip Bent-Over Row, Barbell Supinated Row and Bicep Table Row.
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