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Inverted Row exercise guide showing 4 movement steps using low fixed bar
Inverted Row exercise guide showing 4 movement steps using low fixed bar
Back4 steps•6s movement guide

Inverted Row exercise image and instructions

See how to do Inverted Row in a clear 4-step exercise image with concise instructions. Focus: lats and upper back using low fixed bar.

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Read the detailed Inverted Row tutorial →

Short instructions

How to do Inverted Row

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the bar near waist height, lie underneath it, take a shoulder-width-plus overhand grip, extend the legs with the heels on the floor, and lift the hips so the body forms one straight line from head to heels with the arms fully extended.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and pull the chest up to the bar by driving the elbows down and back, keeping the body in one rigid line.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause when the arms reach the torso-defined endpoint and the shoulder blades are controlled, not forcibly pinched.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and extend the elbows to lower the body under control until the arms are straight and the shoulders are back at the start, keeping the hips up.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Inverted Row setup, maintain controlled joint alignment, and stop if the movement causes pain.

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