Inverted Pull-Up
Also known as: upside down pull-up, inverted pull ups, upside down pull up, upside down pull ups, bent upside down pull up, inverted hang pull up
- Primary muscleUpper Back
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Pull
Standing at a bar and walking your feet forward until you hang at an angle scales this pull to whatever strength you have - the steeper the lean, the harder the row. Despite the pull-up name, the pattern is a horizontal row, and it is the standard bridge exercise for anyone building toward a first full pull-up.
How to do the Inverted Pull-Up
- Set up a bar at waist height on a Smith machine or use a suspension trainer.
- Stand facing the bar or suspension trainer and grab it with an overhand grip, hands shoulder-width apart.
- Walk your feet forward, leaning back until your body is at a slight angle.
- Keep your body straight and pull your chest up towards the bar or handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Inverted Pull-Up work?
The Inverted Pull-Up primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Inverted Pull-Up good for beginners?
Yes. The Inverted Pull-Up is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Inverted Pull-Up?
If you cannot do the Inverted Pull-Up, try the Single Arm Dumbbell Row, the Seated Cable Row or the Seated Cable Low Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Inverted Pull-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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