Bodyweight Strength · Bodyweight — Foundation
Inverted Row
Upper back, biceps, rear deltoids, grip
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Chest to edge. Body stays straight.
Use a door frame or table edge. When you can't clear your chest, rest hanging. Body stays rigid. Hips don't sag to get there.
- 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
Easier
High-angle row. More upright.
Use a high surface. Pull chest to edge.
Harder
Low-angle row. Body nearly horizontal.
Feet forward, body straight. Full range.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline 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.
Launching May 2026 · Free to try
