Inverted row

Barbell in a rack, or a Smith machine bar

Also called australian row, bodyweight row

Lie under a bar set at about hip height in a rack. Grip it overhand, keep the body straight from heels to head, and pull the chest up to the bar.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.0
Below average; better options exist for every goal. 1 source.
- 2/5 Great stretch and feel, but hard to load; weight in lap is awkward and bodyweight means very high reps. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 6:39videoExpert opinion2024checked by AI
Progression higher is better2.0
Coarse jumps or a low ceiling. 1 source.
- 2/5 Loading is awkward and without weight you end up past 30-40 reps. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 7:10videoExpert opinion2024checked by AI