Inverted Row (version 2)
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The Inverted Row (version 2) is a bodyweight horizontal pulling exercise performed with your feet elevated on a bench or box, increasing the load on the latissimus dorsi, infraspinatus, teres major and minor, and lower and middle trapezius. Posterior deltoid and sternal pectoralis major assist the pull, while brachialis and brachioradialis flex the elbow. Elevating the feet shifts more of your body weight into the pull and makes this variation more demanding than the flat-foot version.
How to do the Inverted Row (version 2)
- 1Set a barbell in a rack or Smith machine at roughly hip height — the bar should be low enough that your arms are fully extended when you hang beneath it.
- 2Place a bench or box a step or two in front of the bar, then sit on the floor and extend your legs so your heels rest on the bench at roughly knee height.
- 3Grip the bar slightly wider than shoulder width with an overhand grip, arms straight, body forming a diagonal line from heels to shoulders.
- 4Brace your core, squeeze your glutes, and keep your hips fully extended so your body stays in a straight plank throughout the set.
- 5Initiate the pull by depressing and retracting your shoulder blades before bending your elbows.
- 6Row your chest up to the bar, driving your elbows back and keeping them at roughly a 45-degree angle from your torso.
- 7Pause for one count when your chest touches or nearly touches the bar.
- 8Lower yourself under control back to the starting position with arms fully extended.
- 9Complete all reps, then step your heels off the bench before releasing the bar.
Form tips
- Keep your hips locked in a straight line with your shoulders and heels throughout the movement — a sagging or piked hip reduces lat engagement and shifts stress to the lower back.
- Lead the pull with your shoulder blades, not your hands. Initiating the retraction before the elbow bend improves mid-trap and rhomboid activation.
- Use a full range of motion: start with arms completely straight so the lats and teres muscles are stretched at the bottom of every rep.
- Control the lowering phase over two to three seconds — the eccentric portion builds as much back strength as the pull itself.
- If your grip fatigues before your back, try a neutral or supinated grip variation to shift some load away from the forearm flexors.
Common mistakes
- Letting the hips sag toward the floor: this shortens the effective range of motion and transfers the load from the target back muscles to the lower back and hip flexors.
- Flaring the elbows out to 90 degrees: wide elbows reduce lat involvement and place excessive stress on the shoulder joint; keep elbows closer to the body.
- Pulling with the arms before the shoulder blades: skipping scapular retraction means the smaller elbow flexors fatigue first and the traps and lats never fully contract.
- Using momentum by swinging the hips: a kipping motion shortens time under tension and removes the stimulus from the target muscles; keep the movement strict.
- Not fully extending the arms at the bottom: a partial range of motion reduces the stretch on the lats and infraspinatus, limiting strength and muscle development over time.
Frequently asked questions
What muscles does the Inverted Row (version 2) work?
The primary muscles are the latissimus dorsi, infraspinatus, teres major, teres minor, and the lower and middle fibers of the trapezius. The posterior deltoid and sternal head of the pectoralis major assist the pull, and the brachialis and brachioradialis flex the elbow.
What is the difference between Inverted Row version 1 and version 2?
Version 1 is typically performed with feet flat on the floor, which supports more of your body weight and makes the exercise easier. Version 2 elevates the feet on a bench or box, increasing the percentage of body weight you must pull and making the movement significantly more demanding. The pull itself is identical — same grip, same scapular retraction, same elbow path.
Is the Inverted Row good for beginners?
The flat-foot version is accessible for beginners, but version 2 with elevated feet is better suited for intermediate trainees who can already complete 8 to 10 clean reps of the flat-foot variation. If you struggle with body tension or a straight-plank position, build that first before adding foot elevation.
How do I make the Inverted Row harder?
Elevating your feet is the most direct way to increase difficulty, which is the core change in version 2. Beyond that, you can add a pause at the top, slow the lowering phase to three to four seconds, raise the feet higher than the bar, or wear a weight vest to add external load.
How many sets and reps should I do for the Inverted Row?
For general strength and muscle development, 3 to 4 sets of 6 to 12 reps work well. If the movement feels easy within that range, increase difficulty by adjusting foot height or adding a pause at the top rather than simply doing more reps.
