Inverted Row on Bench

How to do the Inverted Row on Bench

1. 1Position a flat bench so it is stable and will not slide — push it against a wall or rack, or place it on a non-slip surface.
2. 2Lie flat on the floor underneath the bench so that the long edge of the bench is directly above your chest at roughly hip height when you extend your arms.
3. 3Reach up and grip the edge of the bench with both hands, slightly wider than shoulder-width apart, palms facing away from you in an overhand grip.
4. 4Extend your legs and rest your heels on the floor so your body forms a straight line from head to heels, with only your heels and shoulder blades touching the ground.
5. 5Brace your core, squeeze your glutes, and keep your hips level so your body stays rigid throughout the movement.
6. 6Exhale and pull your chest up toward the underside of the bench by driving your elbows back and down, keeping them at roughly a 45° flare from your torso.
7. 7Continue pulling until your chest nearly touches the bench bottom, pausing briefly at the top to squeeze your shoulder blades together.
8. 8Inhale and lower yourself under control back to the starting position with arms fully extended, taking about two seconds on the way down.
9. 9Complete your reps, then carefully release your grip and sit up.

Form tips

• Always secure the bench before starting — brace it against a wall or rack so it cannot slide toward you during the pull.
• Keep your body in a straight plank line throughout; if your hips sag or pike, reset your core and glute bracing before continuing.
• Think about pulling your elbows toward your back pockets rather than just bending your arms — this keeps the lats and middle trapezius engaged instead of letting the biceps dominate.
• Control the lowering phase over roughly two seconds; a slow eccentric builds more back strength than dropping quickly.
• If the exercise is too easy with heels on the floor, elevate your feet on a chair or second bench to increase the load.

Common mistakes

• Letting the hips sag toward the floor, which breaks the plank line, reduces lat engagement, and puts unnecessary stress on the lower back.
• Flaring the elbows out to 90° instead of keeping them at roughly 45°, which shifts stress away from the lats and teres muscles and onto the shoulder joints.
• Using a jerky or fast pull to reach the top, which relies on momentum rather than muscle tension and limits the training stimulus.
• Failing to secure the bench, causing it to slide during the set — this is a safety hazard that can result in a sudden fall.
• Shortening the range of motion by not fully extending the arms at the bottom, which reduces the stretch on the lats and infraspinatus and cuts the effective work short.

Frequently asked questions