Feet-Elevated Inverted Row
An inverted row with the feet raised on a bench or box so the body is horizontal or slightly declined. Increases the load on the upper back versus the standard inverted row.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Biceps
- Brachialis
- Abs (Rectus Abdominis)
- Glutes (Gluteus Maximus)
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bar at about waist height and place a bench in front of it. Hang under the bar with an overhand grip and your heels on the bench, body straight.
Brace the core and glutes to hold a straight line.
Pull the chest to the bar, driving the elbows back.
Pause and squeeze the shoulder blades.
Lower slowly to straight arms.
Breathing: Exhale on the pull, inhale on the lower.
Coaching tips
Rigid body
Elbows back, not out
Touch the chest
Common mistakes
Hips dropping
Shrugging toward the ears
Short reps
Safety notes
Make sure the bench and bar are stable before starting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.