Inverted Row

These notes combine advice from 8 reviewed passages across 4 workouts.

Overview

The inverted row is a feet-supported upward pull performed beneath a bar or on rings. In the horizontal version, the body stays parallel to the floor while the chest is pulled toward the support. [1] [4] [5] [6]

Setup and two-arm technique

For an inverted ring row, set the rings slightly above knee height and adjust them as needed. Pull upward toward chest level. [4]

For the demonstrated two-arm Australian pull-up variation, extend the legs forward and keep the hands straight without rotating them. Begin pulling to chest level. Once the repetitions are underway, bring the feet together and continue. [2] [3]

Grip orientation depends on the chosen variation. One ring-row setup allowed the hands to remain sideways, while another Australian pull-up variation used straight hands. Ring Cross is a separate movement with a different turned orientation. [2] [3] [5]

Programming and progression

The ring version can be used early in a session as an upward-pulling warm-up. [5]

For a light pull-up-development drill near the end of a workout, keep the learner parallel to the floor and provide slight support from the back while they pull upward. [6]

Sources

1. 2024-05-10, 2555.3-2579.2s

Workout: workout:2024-05-10

Passage: passage:2024-05-10:000850-000860

2. 2024-05-10, 2628.6-2649.2s

Workout: workout:2024-05-10

Passage: passage:2024-05-10:000870-000883

3. 2024-05-10, 2681.9-2700.9s

Workout: workout:2024-05-10

Passage: passage:2024-05-10:000898-000908

4. 2025-08-07, 512.8-595.1s

Workout: workout:2025-08-07

Passage: passage:2025-08-07:000115-000124

5. 2025-08-07, 615.4-632.7s

Workout: workout:2025-08-07

Passage: passage:2025-08-07:000129-000135

6. 2025-12-02, 2037.8-2059.7s

Workout: workout:2025-12-02

Passage: passage:2025-12-02:000566-000571