The Inverted Row is a bodyweight resistance training exercise where you row your body against gravity. Often with an object like a barbell rack, sturdy table, dip bars, gymnastic rings, or trx bands. The Inverted Row can be done to strengthen the back muscles and the biceps (located in the upper arm) and develop core strength and stability. Many Inverted Row Alternative exercises offer similar benefits without needing any equipment at all!
Think you need a barbell to do inverted rows? Think again! These 9 alternative exercises will have your back muscles burning in no time. Plus, they’re all variations on classic movements, so you’ll be comfortable and confident with them in no time. Give one or two a try today!
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9 Best Inverted Row Alternative Exercises
TRX Inverted Row:
This exercise is done with a suspension trainer, like the TRX. Anchor the straps around a sturdy post and get into position. Row your body up towards the strap, maintaining a straight back throughout.
Resistance Band Inverted Row:
Similar to the TRX version, but using a resistance band for added difficulty. Anchor the bands around a sturdy post and get into position. Row your body up towards the anchor point, maintaining a straight back throughout.
Inverted Bodyweight Row:
This is an Inverted row done with only your own body weight as resistance. You can do this on any flat surface that’s high enough off the ground. Position your hands shoulder-width apart on the surface, then row your body up towards your hands, maintaining a straight back throughout.
Inverted Hammer Row:
This is an Inverted Row done with dumbbells or kettlebells. Start by sitting on the floor with your knees bent and leaning forward while keeping your back straight. Hold the weights in front of you with your palms facing each other, then row them up to your chest.
Inverted Row with a Twist:
This is an Inverted Row done with a twist. Start by sitting on the floor with your knees bent and lean forward while keeping your back straight. Hold a weight (dumbbell, kettlebell, sandbag, etc.) in your left hand and let it hang down between your legs. Row your body up towards your hands, maintaining a straight back throughout. As you row up, twist your torso to the right so that the weight ends up on the outside of your right thigh.
Inverted Russian Twist:
This Inverted Row Alternative exercise is also great core strength and stability challenge. Start by sitting on the floor with your knees bent and lean forward while keeping your back straight. Hold a weight (dumbbell, kettlebell, sandbag, etc.) in both hands and let it hang between your legs. In one movement, row yourself up towards the weights and twist your torso to the right so that you end up in a reverse shoulder press position with the weight on the outside of your right thigh. In one motion, row yourself back down and repeat by twisting to the left this time.
Inverted Knee Raise:
This is an Inverted Row Alternative exercise done hanging from a bar or sturdy object high enough off the ground. Grab hold of the object with your palms facing away from you and hang down so that your arms are straight but not locked out. In one movement, row yourself up towards the bar by pulling on it while bringing your knees to your chest – just be careful not to hit any furniture or people walking around you. In one movement row, yourself back down and repeat for reps.
Inverted Row with Feet Elevated:
This is an Inverted Row Alternative exercise done hanging from a bar or sturdy object high enough off the ground. Grab ahold of the object with your palms facing away from you and hang down so that your arms are straight but not locked out. In one movement, row yourself up towards the bar by pulling on it while keeping your feet elevated – this will add an extra challenge to the exercise. In one movement row, yourself back down and repeat for reps.
Inverted Y Row:
This is an Inverted Row Alternative exercise done with a band or cable machine. Anchor the band or cable around a sturdy post and get into position. Row your body up towards the anchor point, maintaining a straight back throughout. As you row up, pull your shoulder blades together and down – this is the “Y” part of the movement. In one motion, row yourself back down and repeat for reps.