Bodyweight Inverted Row

Default prescription & biomechanics

Primary muscles

Upper Back, Lats

Secondary muscles

Biceps, Rear Deltoid, Core

Equipment

Bodyweight

Movement pattern

Horizontal Pull (Pull force)

Difficulty

Beginner

Working rep range

8-15 reps per set

Between-set interval

75 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Set a bar in a rack at waist height and hang underneath with heels on the floor.
2. Brace your glutes and abs so your body stays straight from heels to shoulders.
3. Pull your sternum to touch the bar and lower under control.

Joint & safety considerations

No specific joint contraindications are flagged for Bodyweight Inverted Row. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Band Bent Over Row	Bands swap	Bands
Barbell Incline Row	Barbell swap	Barbell
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable
Cable Seated One Arm Alternate Row	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.