Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

High Inverted Row Instructions

  1. The high inverted row is a variation of the inverted row. Set up for the inverted row by lowering the bar on the smith machine and positioning yourself under the bar.
  2. Grasp the bar with arms slightly wider than shoulder width.
  3. Put your feet out in front of you so that your upper chest is directly under the bar.
  4. Keep your body straight and pull yourself up as far as possible. The bar should come to around upper chest/neck height.
  5. Pause, and then slowly lower your self  back to the starting position.

Exercise Tips:

  1. Keep your body straight throughout the exercise.
  2. Pause at the top of the movement and squeeze your shoulder blades together.
  3. Lower yourself slowly - don't allow your body to drop.
11 Comments
Giorgos Blaxos
Posted on: Sat, 04/13/2013 - 03:00

Hello i just start that exercise with my chin up/pull up bar but i want to ask is that kinda hard i do 2-3 reps which is the same with my pull ups 3 and my chin ups is 7.

mac
Posted on: Tue, 03/12/2013 - 12:59

I use my table all the time for these, no bars or anything. Just lie underneath it and hang, then pull yourself up.

john
Posted on: Tue, 02/26/2013 - 20:11

How bout this exercise on a power tower....pull yourself up on the dip handles... feet on a low chair....will it be the same...or my shoulders not wide enough?????

Joey
Posted on: Wed, 09/05/2012 - 20:33

will this exercise help me with my lats?

Andre
Posted on: Sat, 07/14/2012 - 19:50

I do this using my pull-up bar and a chair with a sleeping bag on it. It mimics the angle and gets great results.

And I know what a lot of you are going to say, "Ahh, that is too much work." Well, it is called WORKing out, right?

Nick
Posted on: Sat, 05/19/2012 - 09:30

Who has two couches?

jeff
Posted on: Thu, 01/04/2018 - 19:00

he clearly meant 2 chairs, or any other 2 solid objects like a table and couch, table and chair, or just pull up on edge of table with feet underneath. figure it out bruv and quit making excuses not to work out!

TJ
Posted on: Thu, 05/10/2012 - 10:41

If you have an Iron Gym pull up bar or any other bar: rest it between two couches

Donny
Posted on: Wed, 04/25/2012 - 09:38

you can do it if you have squat stands and a bar..

El Jefe de Todo...
Posted on: Tue, 04/17/2012 - 13:09

So, this is supposed to be "home-based" workouts, but how many people have a Smith machine at home? I know I don't.

Wade
Posted on: Tue, 09/11/2012 - 08:11

It can be done from under a table, also with a bar or broom handle between 2 chairs.