Inverted Row
The Inverted Row is a bodyweight exercise that strengthens your back and biceps.
- 45 secDuration
- 1 × 10Reps
- Gym Power Tower With Pull-Up Bar, Pull-Up And Row Rack MachineEquipment
Muscles Targeted
- Upper back
- Bicep
- Forearm
How to Perform
- Lie on back under a bar.
- Grab bar with overhand grip.
- Pull chest towards the bar.
- Lower body with control.
- Repeat for reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Pull up
moderateThe pull-up is an upper-body exercise where you lift your body using a horizontal bar.
- Upper back
- Bicep
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Standing Lat Pulldown
moderatePerform a lat pulldown movement while standing, engaging your back muscles.
- Upper back
_Back_.jpg)
Cable Seated Row
challengingA compound exercise for the back using a cable machine.
- Upper back
- Bicep