Bodyweight Inverted Row
Quick answer
The Bodyweight Inverted Row mainly works the rhomboids and lats, with help from the rear delts and biceps. Bodyweight pull under a table that strengthens the back with no equipment. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Lie under a very sturdy table and grip the edge at shoulder width.
- Extend your body, resting on your heels, from your upper back to your ankles.
- Pull your chest toward the edge of the table, squeezing your shoulder blades.
- Lower slowly until your arms are straight.
Muscles worked
MainSecondary
- Lats
- Rhomboids
- Biceps
- Posterior Deltoids
Common mistakes
- First check that the table can support your weight without tipping.
- Keep your body braced: your hips shouldn't sag.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Bodyweight Inverted Row work?
Mainly the rhomboids and lats. It also works the rear delts and biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Bodyweight Inverted Row good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
