The inverted row is an exercise in calisthenics. It primarily works the muscles of the upper back—the trapezius and latissimus dorsi —as well as the biceps as a secondary muscle group. The supine row is normally carried out in three to five sets, but repetitions depend on the type of training a lifter is using to make their required gains.

What Is the Inverted Row? The Inverted Row targets the back, core and arms. The difference between most rowing exercises and the Inverted Row is it’s a closed-chain row, meaning your feet are also in contact with the ground.

The inverted row puts your body in a horizontal position, making it easier to perform. It also works the back muscles from a different angle and improves scapular retraction, which is a critical skill in the vertical pullup. You can add inverted rows to your workout routine as a preparatory exercise for a traditional pullup or as a stand-alone.

How to do an inverted row or bodyweight row: Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes. Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).