Fysiqal

Horizontal Pull · Beginner

Inverted Row

Compound horizontal pull exercise using bodyweight, barbell.
Inverted Row demonstration (no audio).
Movement pattern
Horizontal Pull
Difficulty
Beginner
Equipment
Bodyweight, Barbell
Mechanics
Compound
Sides
Bilateral
Main plane
Multiplanar

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How to do the Inverted Row

Cues reviewed by Kwabena Osei on

Setup

Scapular adduction (retraction) is a deliberate technique for optimal lat engagement on rows — not automatic. The pull completes without it; retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

  1. With feet grounded, a large and load-dependent share of your bodyweight is offloaded through your feet regardless of body angle -- this keeps achievable resistance low even in the harder (more horizontal, elevated-feet) variations; it isn't a true full-bodyweight row the way a bar-hung movement is.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action

    Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, high emphasis); Latissimus dorsi (synergist, moderate emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Elbow flexionsecondary action

    Brachialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)

  • Spine extensionsecondary action · resisted

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.