Inverted Row
Upper back, biceps, rear deltoids, grip
Why it works
The inverted row is the horizontal pulling counterpart to the push-up. It strengthens the upper back and biceps while correcting the forward-shoulder posture caused by desk work.
How to do it
- Grab a table edge or low bar with both hands. Walk your feet forward until your body is angled back
- Pull your chest to the edge, keeping your body straight
- Lower with control. When you can't pull your chest to the edge, rest in the hang position
- Body stays rigid throughout
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Inverted Row?
The minimum effective dose for Inverted Row is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Inverted Row target?
It targets upper back, biceps, rear deltoids, grip. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Inverted Row worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Inverted Row easier or harder?
To scale it down: High-angle row. More upright. To make it harder: Low-angle row. Body nearly horizontal.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
