Inverted Strap Row
Bodyweight row using suspension straps. A scalable upper-body pull exercise. Great for all levels!
The Inverted Strap Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: suspension trainer.
Required Equipment
Inverted Strap Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Inverted Strap Row Variations and Alternatives
How to do the Inverted Strap Row
Set up the suspension straps so that the handles are at about waist height when suspended.
Grab the handles with an overhand grip and walk your feet forward until your body is at a desired incline angle. The more horizontal your body, the harder the exercise will be. Your arms should be fully extended, and your body should be in a straight line from your heels to your shoulders.
Engage your core to prevent sagging hips and maintain a rigid body line throughout the movement.
Initiate the row by driving your elbows down and back, pulling your chest towards the handles while squeezing your shoulder blades together.
Pause briefly at the top of the movement, with your hands pulled close to your ribcage.
Slowly lower yourself back to the starting position with your arms fully extended.
Repeat the movement for the desired number of repetitions and sets.
Ensure you maintain control throughout the exercise, avoid momentum, and make adjustments to the strap length or body position to align the difficulty with your fitness level.
---
Inverted Strap Row FAQs
What muscles does the Inverted Strap Row work?
The Inverted Strap 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 Inverted Strap Row?
Suspension trainer.
Is the Inverted Strap 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 Inverted Strap Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Inverted Strap Row variations and alternatives?
Similar exercises include the Battle-Rope, Bodyweight Door Handle Row, Bodyweight Standing Inverted Row and Bench Inverted Row.
Training calculators
Work out the numbers behind your training before your next session.