Upper back exercise · body weight
Inverted Row with Straps
The inverted row with straps is a bodyweight exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Body weight
- Body part
- Back
How to do the inverted row with straps
- Set up a suspension trainer or straps at chest height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward, leaning back until your body is at an angle.
- Keep your body straight and engage your core.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every bodyweight exercise.
