Inverted Row Benefits and Muscles Worked (2025)

The inverted row is a highly customizable, upper-body exercise for lifters of any experience level. Read on to learn more about the benefits of the inverted row and the muscles worked.

Table of Contents

1 Inverted Row Benefits
2 Inverted Row Muscles Worked
3 Inverted Row FAQs
4 Other Exercise Posts

Inverted Row Benefits

Build upper body strength and muscle
Improve grip strength
Improve posture
Reduce back pain
Increase range of motion
Improve athletic performance

Build upper body strength and muscle

The inverted row promotes increased muscle mass, improves posture, and enhances upper-body functional fitness. Inverted rows develop a solid, well-rounded upper body, targeting the back, shoulders, core, and arms muscles. Performing inverted rows engages the latissimus dorsi, rhomboids, rear delts, biceps, and forearms.

Improve grip strength

Inverted rows are an effective way to build more grip strength over time. Improved grip strength translates to better functional fitness and performance of pull-ups, deadlifts, and dumbbell exercises that test your grip strength and endurance.

Improve posture

Many individuals hunch forward due to postural habits from sedentary jobs and a lack of back musculature. Inverted rows build the lats, back, and postural stabilizers to support an upright, stable posture.

Reduce back pain

Inverted rows strengthen the upper back muscles, including the rhomboids, traps, and rear delts, to improve posture and spinal alignment. Doing so can alleviate strain on the lower back and reduce discomfort. Inverted rows also promote core strength and a balanced distribution of muscle, which can correct muscle imbalances contributing to back pain.

Increase range of motion

The inverted row exercise improves mobility and range of motion in the upper body. Inverted rows engage the muscles of the back, shoulders, and arms, promoting flexibility and joint mobility. The rowing motion stretches the muscles and connective tissues, increasing their flexibility.

Improve athletic performance

The inverted row builds the upper back, shoulders, and arm muscles, improving overall strength and stability. Greater upper body strength enhances power, speed, and control in various athletic movements such as throwing and pushing. The inverted row also engages the core muscles, improving balance and coordination.

Inverted Row Muscles Worked

Latissimus dorsi (lats)
Trapezius
Rhomboids
Biceps brachii
Forearms
Infraspinatus
Teres minor
Erector spinae
Rear deltoids
Abdominals (rectus abdominis and obliques)
Hamstrings
Glutes

Latissimus dorsi (lats)

The inverted row targets the latissimus dorsi, which spans the back and shoulder blades. Inverted rows target the lats through shoulder extension, with arms moving down and behind the torso. The lats also work during an inverted row through humerus adduction. Check out our list of the best lat pulldown alternatives to build bigger lats.

Trapezius

The trapezius (traps) work during an inverted row to retract and elevate the scapula during the motion. The inverted row primarily targets the trapezius’s upper and middle muscle fibers. If you want to target the often-neglected lower traps, here’s our list of the best ways to strengthen the lower traps.

Rhomboids

The rhomboids play a significant role in scapular retraction during an inverted row, bringing the shoulder blades closer together. While the arms pull the body towards the bar, the rhomboids contract to squeeze the shoulder blades back and down, promoting proper posture and stability.

Biceps brachii

During an inverted row, the primary movement pattern is elbow flexion. As the arms flex to pull the body up toward the bar or rings, the biceps contract to bend the elbows, bringing the hands closer to your shoulders. Inverted rows target and strengthen the biceps brachii muscles, and improve upper body strength and muscle development. For more effective bicep-building exercises, here’s our list of the best exercises for growing bigger biceps.

Forearms

The inverted row requires forearm strength and muscular endurance. During the inverted row, the forearm flexor muscles work to maintain a secure, shoulder-width grip. Throughout the rowing motion, the forearm flexors contract to generate grip strength. If grip strength limits the proper performance of the inverted row, check out our list of the best cable forearm exercises to improve grip strength.

Infraspinatus

The infraspinatus muscle is also involved in the inverted row to support shoulder external rotation. During an inverted row, the infraspinatus contracts to stabilize the shoulder joint and externally rotates the humerus to promote shoulder stability and proper alignment.

Teres minor

The teres minor works with the infraspinatus to maintain external shoulder rotation during the inverted row. Together, these muscle groups support proper posture, improving exercise stability and effectiveness at targeting the primary muscle groups.

Erector spinae

The spinal erectors work isometrically during the inverted row to support and stabilize the lower back. The erector spinae helps to maintain a neutral spinal position to promote core stability and proper spinal alignment during the inverted row.

Rear deltoids

During the inverted row, the posterior deltoid muscles are engaged primarily in shoulder extension and horizontal abduction to pull the humerus backward and outward. This engagement targets and strengthens the rear delts, enhancing the development of the posterior shoulder muscles. This muscle is crucial for good posture and spinal alignment. Check out our list of the best ways to strengthen the rear deltoids.

Abdominals

The inverted row also engages the abdominal muscles, including the rectus abdominis and obliques. These core muscles contract isometrically to stabilize the torso and maintain proper alignment. This engagement helps to prevent excessive arching or rounding of the lower back, promoting core stability and controlling this body weight exercise. For more effective core exercises, check out our list of the best ways to build stronger abs.

Hamstrings

During the exercise, the inverted row engages the hamstrings isometrically to stabilize the lower body. While the primary focus is on the upper body, the hamstrings work to maintain a stable hip position and prevent excessive lumbar extension. Are you looking for ideas for your next leg day? Here’s our list of the best ways to grow stronger hamstrings.

Glutes

During the inverted row, the gluteal muscles, particularly the gluteus maximus, assist in maintaining a stable hip position and preventing excessive lumbar extension, keeping the body in a straight line. Strong glutes are critical for getting into the correct starting position for inverted row variations. Check out our list of the best cable glute exercises for more ways to strengthen this muscle group.

Inverted Row FAQs

How do I make inverted rows easier or harder?

To make inverted rows easier, position your torso to a more vertical angle. Staying more upright will decrease the pull of gravity to resist as you row your body upward.
To increase the difficulty of inverted rows, change the angle of your body so it is more horizontal. Keep your nipples in line with the bar, and use a full range of motion to target the muscle groups most effectively. You can also add a weight vest or perform single-arm inverted rows for more of a challenge.

Will inverted rows improve my pull ups?

Yes, inverted rows are an excellent progression for improving pull ups. The inverted row is a challenging body weight exercise that strengthens multiple muscle groups in the upper body. An overhand grip slightly wider than shoulder width closely mimics the movement pattern used in pull ups. Once you can efficiently perform around four sets of 10-15 reps of the inverted row, experiment with variations like the feet elevated inverted row to increase the difficulty. Eventually, you should be ready to pull your entire body weight by performing assisted or unassisted pull ups.