Inverted Row with Straps

Middle Back

Inverted Row with Straps

LevelBeginner EquipmentOther MechanicCompound ForcePull

A bodyweight row on suspension straps that lets your hands rotate to a neutral grip while you pull your chest up.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

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

Setup

1Adjust suspension straps to about waist height and hold a handle in each hand.
2Lean back with your arms extended and your body in a straight line.
3Walk your feet forward to increase difficulty.

How to perform

1Pull your chest to your hands by driving your elbows back.
2Squeeze your shoulder blades together at the top.
3Lower yourself under control until your arms are straight.
4Keep the straps taut and your core braced.