The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.
If you’re trying to get to your first pull-up, or even if you are already doing pull-ups, adding bodyweight rows to your workout routine is a great idea!
You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.
It looks something like this:
This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.
Luckily, the bodyweight row (or inverted row) takes care of all of that.
By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.[1]
When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.
As an added bonus, you get a decent core workout too.
And there was much rejoicing.
Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”
Balance FTW!
Why the inverted bodyweight row is so great:
I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.
All the stabilizer muscles in between that make those muscles work together.
If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.
Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add into your routine until you can do a full pull-up.
Speaking of which, if you are just getting started with bodyweight rows and want to one day do a pull-up, let us help!
We’ve created custom workout programs for men and women of all ages that have helped them get their first pull-up! And I want to help you get there too! Click in the box below to get the details:
Set the bar (or your rings) around waist height.The lower the bar, the more difficult the movement becomes.
Position yourself under the bar lying face up.Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
Contract your abs and butt, and keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
Pull yourself up to the bar until your chest touches the bar.
Lower yourself back down with proper form.
If this movement is TOO difficult, no big deal, we just need to back up a few steps.
Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.
We’ll walk you through a row progression right here.
Here’s Staci again demonstrating it at a higher angle:
By setting the bar higher, it takes more of your body’s weight out of the equation.
As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.
I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.
How to do a bodyweight row with explanation:
Here are some tips and tricks for doing a proper inverted bodyweight row:
Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).
Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.
Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!
Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.
Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!
GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.
How to Progress with Inverted Bodyweight Rows
Let’s provide a blueprint on how you can level up your inverted bodyweight rows.
#1) Doorway Rows
At first, just start doing some rows in your doorway:
This will help you start training your “pull” muscles.
#2) Towel Rows
Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:
Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem! Five alternatives!!”
#3) Inverted Row (High)
Next, try doing an inverted row, but set the bar high so it’s easier to perform:
#4) Inverted Row (Low)
Once your inverted rows become easy, lower the bar to increase the challenge:
#5) Elevated Inverted Row
If you place your feet in the air, you’ll make this exercise even tougher:
#6) Inverted Row (Weighted)
If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:
When Should I Do Inverted Bodyweight Rows?
If you are building your own workout plan, you can mix Inverted Bodyweight Rows in wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).
Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.
If you can’t do dips on Day 1, you can do push-ups.
If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.
On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!
If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.
Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.
Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?
We created the Nerd Fitness Coaching program to tackle these questions directly.Your owncoach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):
HOw to Do Inverted Bodyweight Rows at Home
Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.
Here’s how you can do Inverted Bodyweight Rows at Home:
PATH ONE:Use your kitchen table. Or your desk. Be very careful with this one.
Lie underneath your table so your head and shoulder are sticking out above it.
Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).
Warning, don’t pull the table over with you, and make sure you don’t break the thing!
PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.
Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.
Don’t forget, you want to stay in balance.
If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.
Any more questions about the inverted bodyweight row?
Leave em below!
-Steve
PS: Our certified NF instructors can build you a custom plan for your lifestyle and goals. Instead of worrying about what to do next, simply follow the workouts and nutrition your coach has programmed.
PPS: Be sure to check out the rest of the Strength Training 101 series:
One of the best exercises for you, whether you’re trying to build muscle or lose weight (or both) HAS to be the squat.
However, it’s also an exercise I see nearly EVERYBODY do incorrectly.
We do video form checks with every Online Coaching Client to make sure they’re squatting correctly, and we use a LOT of the same cues and instruction we cover in this guide!
So have no fear…
After reading this big ass squat guide (pun intended, I suppose?)– part of our Strength 101 series – you can start performing this compound exercise safely and effectively.
Click any link below or scroll down to read the whole guide:
Squats are one of the most foundational functional movements in our lives. Let’s talk about the benefits and why you should be squatting all the time.
#1) We’re designed to squat: We’ve been squatting since we were babies, but as we get older and sit in unnatural positions all day, our squat form goes from perfect to terrible.
Crap.
In many countries, people often sit in a full squat for hours at a time.
From an evolutionary standpoint – it makes sense that we are genetically designed to, and can be really good at – squatting.
Before modern-day furniture and technology you didn’t stop sitting in a full squat once you got older like we do today…you continued squatting your entire life.
#2) Squats are a compound movement that recruits most of our muscles – this means it’s a movement that uses multiple muscle groups and joints (your hip and knee joints) to complete.
A simple bodyweight squat – which I’m demonstrating above – uses almost every muscle in the core and lower body.
If you add a dumbbell or barbell into the equation, I would even argue that they use every single major muscle group to complete.
In addition to every muscle in your “legs,” you need your hips, your back and core, your shoulders and arms. Nothing is left out with this monster movement.
Because of the utilization of a large amount of muscle groups, squats cause your body to increase our anabolic hormone production, helping us lose fat and build muscle.[1]
#3) Squats will help strengthen your bones and your muscles (and your knees!), and can also increase flexibility.
Increasing the strength in your knees and hips (and entire body) reduces your chance of injury while doing both athletic movements and everyday life things (such as shoveling the driveway or standing up and sitting down).
And by learning to squat deeply, safely, you’re improving your range of motion and helping make you antifragile and protecting yourself against future injury.
Bazinga!
If your goals are to:
Build muscle and get stronger, squats will get you there faster.
Lose weight and get ‘toned,’ squats will get you there faster.
Look better naked, squats will get you there faster.
Get healthier and happier, squats will get you there faster.
Feel like an absolute badass in the gym, squats will get you there faster.
In short, squats are amazing.
(see what I did there?)
My name is Staci Ardison, I’m aSenior Coach at Nerd Fitness, and my life has been absolutely transformed by barbell training, which is why I’m so excited to share this guide with you.
I am so excited to teach you how to squat today, as I’ve taught tons of coaching clients how to get started too.
Let’s start off by taking a look at the bodyweight squat – the first move you should master before you add weight.
How to Do a Bodyweight Squat With Proper Form
The setup for the squat exercise is incredibly simple.
Stand with your feet slightly wider than your hips.
Your toes should be pointed slightly outward – about 5 to 20 degrees outward (the wider your stance, the more you’ll want to rotate your feet outward).
Look straight ahead and pick a spot on the wall in front of you.
Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.
I go over the setup and the full movement in this video:
1)Put your arms straight out in front of you, parallel to the ground. Keep your chest up and proud, and your spine in a neutral position.
2) Your weight is on your feet – it should be on the heels and the balls of your feet,as if they were pasted to the ground. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting!).
3) Keep your entire body tight the entire time, your core flexed like you’re bracing to be punched in the gut!
4) Breathe deeply into your stomach, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend.
It’s important to start with your hips back, and not by bending your knees.
5) As you squat down, focus on keeping your knees in line with your feet.
Many new lifters need to focus on pushing their knees out so they track with their feet.
When your knees start to come inside the toes, push them out (but not wider than your feet).[2]
Make sure your knees aren’t moving inward toward each other through the movement – this is very common.
6) Squat down until your hip joint is lower than your knees (what we call “parallel” in the squat game). Note: if you THINK you might not be squatting deep enough, you probably aren’t!
Once at the bottom, it’s time to stand back up from your squat:
7) Keeping everything tight, breathe out and drive through your heels(keep the balls of your feet on the ground as well).
8) Drive your knees outward (away from each other) the same way you did on the way down, and squeeze your butt at the top to make sure you’re using your glutes.
Here is a video from us nerds at Team Nerd Fitness (with instructions from Jim, lead trainer at our 1-on-1 Online Coaching Program) that will teach you good form on a bodyweight squat, including all the mistakes NOT to make:
Once you can do multiple sets of 15+ deep bodyweight squats with proper form, it’s time to move onto barbell squats!
If you are confident in doing bodyweight squats and want to work up to a barbell squat, follow our Gym Workout Level 4 Program, which includes dumbbell goblet squats, a good stepping stone to barbell squats:
The majority of the population has some sort of mobility issue (including myself!) that they are working on fixing.
We have LOTS of 1-on-1 coaching clients who are new to squatting, and it often comes down to ankle flexibility and hip mobility.
If you spend all day, every day, sitting in a desk chair, this might be you.
If you want us to help you fix your squat depth and start getting stronger, that’s what we’re here for!
How to Set Up Properly For The Barbell Back Squat
#1) Find your squat rack!It’ll look something like this, with an unattached barbell:
A. Squat Stand:
B. Power Cage/Squat Rack:
C. Half Rack (Least favorite*):
*I don’t like Half-racks without adjustable safety bars – if you want to squat deep the barbell might hit the immovable bars! Not cool. Aim for the A or B options if you have the choice!
Note: a squat rack is NOT the same thing as a Smith Machine, where the barbell is attached to the machine, and slides up and down two bars:
You do NOT want a Smith Machine.
You need a completely unattached barbell in order to do a barbell squat properly and safely. Don’t squat in a Smith Machine.
#2)Set the height of the bar to be about the same height as your collarbone.
Not sure how to set the height of the bar? I got you:
If your options are either too high or too low, it’s always best to set the pins slightly lower than you need them.
You don’t want to have to get up on your toes to rack/unrack the bar, especially as the weight gets heavier.
#3) Decide if you are going to do a high bar squat, or a low bar squat. Either is fine, but there IS a difference:
The “Low Bar Back Squat” is the most common form done by beginners, general lifters, and powerlifters.
It’s also the form taught inStarting Strength, one of the best books for beginners on the market.
So we’ll be focusing on that version for the rest of this section:
#4)Always squat with just the barto start –as we discuss in “How much weight should I be lifting,”even if you’re planning on squatting 500 lbs, always start with just the bar!
How to Do a Proper Barbell Back Squat, Step By Step
1) Facing the bar, step under it, and put your hands around it on either side of you.
For this type of squat in our example, we are going to want a thumbless grip, so that our wrists are properly aligned with our forearms.
The width of your grip will be dependent on flexibility, but generally a narrower (hands closer to your shoulers) grip will help create a meaty shelf for you to place the bar on the muscles in your upper back.
If you lack the flexibility for the narrower grip (which is super common), start out wider, then slowly bring it in as you get more flexible.
See the difference here between a “high bar, wrapped grip” (Left) and “low bar, thumbless grip” (right):
And now time to DO A BARBELL BACK SQUAT!
Definitely watch the video above and listen to the instructions, and then read this description when you need to restart:
With the weight on your shoulders, step back from the supports.
Your feet should be slightly wider than hip-width apart.
Your toes should be slightly pointing outward.
Flex your stomach, squeeze your glutes, inhale deeply into your stomach.
Move your butt back, squat down slowly.
Continue to drop until the tops of your legs are parallel or lower (the crease of your hip is below your waist).
Explode back up to the starting position.
After your set is complete, walk carefully forward to return the weight to the rack, and lower it down safely onto the supports.
High five yourself, you just did a barbell squat!
Not sure if you squatted deep enough?
Record yourself! 95% of the people I see doing squats in a gym don’t go deep enough!
Nervous about squatting correctly?Yes, I am a mind reader, and yes we can help you!
If you want an expert to check your squat form check out our1-on-1 Coaching program.Our coaching app lets you record and send a video of your movement directly to your coach, who will provide specific feedback and build a custom program just for you.
Interested? Click below to jump on a free call with our team to see how our online coaching program will get you the results you’re after:
How To Bail Out of a Squat Safely
If you are going to squat, you have to know how to “fail” at squatting safely!After all, there’s nothing more scary than being stuck in the bottom of a squat movement and not knowing how to get out of there!
A squat is very different from a barbell deadlift in that aspect: if you fail on a deadlift, you just don’t pick up the weight.
If you fail on a squat, you’re trapped under a bar with potentially a lot of weight on it.
This can lead to SERIOUS injury. So please, learn how to bail out of a squat safely before you start attempting to do heavy barbell squats.
This will help give you the confidence to push yourself and get stronger!
6 Common Mistakes When Doing Squats
The squat is a basic movement, but those new to lifting often fall victim to a handful of common mistakes.
Let’s take a look at some of the big problems and how to fix it!
#1) Coming up on your toes with your knees forward during your squat
It’s important to keep your heels on the ground the entire time you’re squatting.
You should be driving down through your heels, and in order to do that, they need to be on the ground!
While some of your weight will be on the balls of your feet, you never want all of your weight to be on the balls of your feet or your toes.
You should be able to lift your toes up off the ground and wiggle them at any point and it shouldn’t change anything about your squat.
#2) Not going deep enough on your squats
Your squat should hit at least parallel (middle image above) – where your hip joint goes below the knee.
Depending on what you’re training for, you can go lower, but in order to maximize the muscles worked in the squat, it needs to be done to at least parallel or lower (you can see lower in the upper right image).
If you squat above parallel (a partial squat) you’re leaving the hamstrings out of the movement. This puts more pressure on the knee – the force put on your knee is actually reduced as you drop below parallel.
Unfortunately, there’s a lot of misunderstanding about squats and knee issues.
The deeper the squat, the more glutes that are activated as well. Deeper is typically harder, both strength and flexibility wise.
However, depending on your goals, squatting to parallel may make more sense.
If you’re struggling hitting depth there could be many causes – you could have poor ankle mobility, tight hip flexors and/or hamstrings, weak glutes, or poor pelvic alignment (among many other things).
This is something we work closely with our coaching clients on, and often prescribe ankle and hip mobility drills to help clients reach proper depth on squats!
#3) Knee Positioning
When you squat, you want your knees to track along with your toes.
This means if you are looking down at your knees and feet, your knees should be aligned at the same angle as your feet throughout the movement.
Everyone’s exact positioning is going to be slightly different, but they should not be on the outside or the inside of the foot.
#4) Back Positioning
Your chest should be upand shoulders should be back, like you’re King Kong about to pound your chest proudly.
Your body should stay in this position the entire time.
You don’t want your shoulders to round forward, but you also don’t want to hyperextend your back either.
Keeping your spine in a neutral position will help your spine safe and build a strong foundation throughout the heavy squat movement.
#5) Head Positioning
Many coaches will tell their lifters to look up, as that is the direction in which you want to be moving, but this is actually the last thing you want to do.
Take a second quick and look at the ceiling (I’ll wait! 🙂 ).
Now, see that position your neck vertebrae are in? That is a very unsafe position for your spine to be in, especially when more weight starts getting included in the equation.
You also don’t want to be looking directly at the floor.
Look straight out in front of you the entire time, with your head in a “neutral” position. Your chin should be in a position where you could hold a tennis ball between your chest and your chin.
#6) Too much weight on the heels/on the outside or inside of feet during your squat
When trying to fix coming up on your toes, or your knee positioning, it is common for people to focus so much on keeping their weight on their heels that they forget to keep the balls of their feet on the ground!
Some of your weight will still be on the ball of your foot – if you are truly only having weight on your heels, it’s pretty hard to balance.
To the same effect, if the inside of your foot or the outside of your foot comes up off the floor, this is also not a good thing!
How do you know if you’re making these mistakes? Simple!
Record yourself doing squats.
I do.
And so does anybody else who is serious about improving their squats.
Often we look VERY different than we think we look when doing an exercise, so having a video of the movement is often the only way we can improve.
If you can’t self-diagnose your squat challenges, let us help!
Squat Variations for Beginners (Box Squat):
In this section, we’re going to go over some squat variations to help you improve your form and build confidence before hitting the free weights section of the gym.
If you’re struggling to do a squat correctly, don’t fret!
I’m going to teach you about…
BOX SQUATS!
Squatting to a box will help teach you to sit back and keep your weight on your entire foot, instead of squatting with your knees forward and up on your toes.
Squatting back to a box is also great for people who have bad knees and can’t do bodyweight squats anymore.
You can do box squats with a barbell as well, but for this explanation, we’re just going to keep it simple with bodyweight box squats.
In order to do this, find a box or a chair that is the right height so when you sit on it, you are at parallel with your squat.
Your options include things like step stools, milk crates, or the smallest box at the gym (there’s usually a set of plyo boxes, and the shortest is around 10″.)
The lower the box, the more it will help you develop stronger hips and low back – the box at exactly parallel will help you more with quad strength.
Set up exactly as if you were going to do a regular bodyweight squat, only standing about a foot in front of the box.
1) Breathe in deeply, brace your core, move butt back, and keep your knees in line tracking in the same direction as your toes and squat back until you sit completely on the box.
Don’t plop back on the box, make it slow and deliberate while keeping your entire body tight.
2) Now, don’t move! Think about your positioning:
Are your back and core still super tight?
Is your weight on your heels and your mid foot?
Is your head in a neutral position?
Great, now stand up by driving your hips upward, don’t let your weight shift forward and onto your toes (drive through your heels!), shoulders and chest up, knees out keeping them lined up with your toes.
For your first few, feel free to sit on the box while you evaluate your positioning, but as you get better at them, sit back and then quickly stand up again.
You know you’re doing a good squat when you can stand back up from the bottom of a squat position without having to lean forward and use momentum to get up.
You can squat, touch your butt to the box, and then stand back up without having to shift your weight around!
KEEP THAT BUTT BACK!
How to Perform a Front Squat
If you’re up for a similar-but-different squat, try…
The barbell front squat!
A front squat moves the weight from behind you to in front of you, which requires different muscles and mobility in different places.
I personally alternate front squats and back squats on my leg days.
I know all of this can be overwhelming, so the important thing is that you START! I realize I sound like a broken record at this point, but I really want you to begin strength training today.
We created our free guide, Strength Training 101: Everything You Need to Know, just for that purpose. I’d love to send it to you, because I know it’ll help you overcome any fears and confusion and have you getting stronger TODAY
Get it when you sign up in this box below – I’m excited to hear what you think of it!
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
How to Start Squatting Like A Pro
Squats are awesome.
How awesome? This kid dropped into a perfect squat just to impress his bunny friend.
Once you’ve mastered the Back Squat, give Front Squats a try!
And if you want to learn more about squats, or you’re looking to build more confidence before you get started, we have a few options for you:
You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.
2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!
Nerd Fitness Prime contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more!
3) Download our free Strength 101 Guide, which you can get when you sign up in the box below:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
And I’d love to hear from you! PLEASE leave your questions, squat or fitness or otherwise below so we can answer them and become best friends:
What struggles do you have when trying to squat?
What questions do you have?
If you haven’t squatted before, what else do you need us to tell you to give you the confidence to start squatting TODAY!?
-Staci
PS: Be sure to check out the rest of the Strength Training 101 series:
