Animated GIF · Available via API
gif_boxInverted Row On Bench
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
pull
Inverted Row On Bench is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Set up a bench at a height that allows your body to hang freely underneath it.
Lie face up on the ground with your head towards the bench.
Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
Position your body so that your heels are on the ground and your arms are fully extended.
Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
Repeat for the desired number of repetitions.
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