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Middle Back

Inverted Row

Inverted Row (Start)Inverted Row (End)
LevelBeginnerMechanicCompoundForcePull

A bodyweight row where you hang under a bar and pull your chest up to it to build the middle back.

Strength
Primary musclesMiddle Back
Secondary musclesLats

Energy burned

≈ 20 kcalFor 3 × 8–12, rest 90s · ≈ 3.4 kcal/min

Estimate range 15–24 kcal (±25 %)

Muscle mass worked7 %
Effort during a set5.6 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set a bar at about waist height in a rack or Smith machine.
  2. 2Lie underneath it and grasp the bar with an overhand grip slightly wider than your shoulders.
  3. 3Extend your arms and keep your body straight from head to heels with your heels on the floor.

How to perform

  1. 1Pull your chest toward the bar by driving your elbows down and back.
  2. 2Squeeze your shoulder blades together at the top.
  3. 3Lower yourself slowly until your arms are fully extended.
  4. 4Keep your hips up throughout.

Alternatives

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Stretches for Middle Back

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