Bench Inverted Row
Build a strong back with the inverted row! A bodyweight exercise that's scalable and effective for all fitness levels.
The Bench Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: exercise bench or barbell.
Required Equipment
Bench Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Bench Inverted Row Variations and Alternatives
How to do the Bench Inverted Row
Inverted Row on Bench
A barbell or suspension trainer set at an appropriate height
Starting Position:
Place the bench securely on a flat floor.
Set up a barbell on a squat rack or use a suspension trainer. The bar or straps should be at waist height when standing.
Sit on the ground in front of the bench, facing the bar.
Lie back on the bench with your legs extended straight out and your heels on the ground. You can place your feet on the floor or elevate them on another bench for a more challenging variation.
Reach up and grasp the bar with an overhand grip (palms facing you), hands slightly wider than shoulder-width apart.
Movement:
Initiate the Pull: Engage your core muscles and squeeze your shoulder blades together as you pull your chest towards the bar. Keep your body straight from head to heels.
Pull Up: Drive your elbows down and back, pulling yourself closer to the bar. Aim to bring your chest to the bar while keeping your body in a straight line.
Pause: Hold the position for a moment at the top of the movement to maximize engagement.
Lower Down: Slowly lower your body back to the starting position, fully extending your arms while maintaining a controlled movement.
Repeat: Perform the desired number of repetitions, ensuring to keep your body straight and core engaged throughout the exercise.
Tips for Beginners:
Start with a higher bar or train without elevation if necessary and progressively lower it as you gain strength.
Keep your core tight throughout the movement to prevent sagging in your hips.
Avoid using momentum; focus on controlled movements for maximum effectiveness.
Bench Inverted Row FAQs
What muscles does the Bench Inverted Row work?
The Bench 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 Bench Inverted Row?
Exercise bench or barbell.
Is the Bench 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 Bench Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bench Inverted Row variations and alternatives?
Similar exercises include the Bench Assisted Chin-Up, Bench Pull-Up, Bicep Table Row and Inverted Under Table Row.
Training calculators
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