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How to: Do Inverted Rows

Inverted Row - Good

Inverted Row - Good

Name:  Inverted Rows

Also known as:  Australian pressups, bodyweight rows (If you know these by any other name, please leave a comment below).

Main muscles used:  Upper back, arms.

Other muscles used:  Lower back, bum.


Top tips:

Inverted Row - Good
Inverted Row – Good
  • Hold onto a solid, secure bar, with hands a couple of inches wider than shoulder width apart.
  • Hang underneath, with heels digging into the floor.
  • Squeeze your bum and make sure it does not “sag” downwards.
  • Start pulling your chest up to the bar by squeezing your shoulder blades back and down.
  • Continue the pull using your arms, until your chest makes contact with the bar, then return to the start position under control.
  • Keep your legs, back and neck in a straight line throughout.
  • Let your elbows make a 45 degree angle with the sides of your body.
Inverted Row - Bad

Inverted Row - Bad

Common mistakes:

  • Letting your bum sag down to the floor.
  • Over arching your spine in attempt to get your chest higher.
  • Reaching your chin forwards to the bar.
  • Not touching the bar to your chest at the top.
  • Not keeping your legs, bum, back and neck tight and straight.
  • Trying to pull yourself up with the arms, instead of with your upper back (shoulder blades).


This move complements the pressup wonderfully, working all the body that was missed in the pressup.  Make the move easier by having a higher bar (so your body is more vertical).  Make the move harder by having a lower bar (so your body is more horizontal).

4 Comments leave one →
  1. 28/11/2011 10:03 am

    I’ve tried these out in various places, very good for my posture and fun to do! Thanks 🙂

  2. Chunk permalink
    28/11/2011 5:42 pm

    Nice alternative balance to push-up. Can really feel it working when done right. Nice one mate, never thought about it before. Cheers 🙂

  3. 01/12/2011 8:15 pm


    What software did you use to create the animations? Really good stuff

    • 02/12/2011 12:23 am

      Thanks for the compliment!

      For these i use a programme called “Lightwave 3D”, but i started out doing them on a free version of a programme called “Poser 3D”.

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