Inverted Row

upper backbackbody weight

Matutunan kung paano gawin ang Inverted Row nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Inverted Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Inverted Row

Sundin ang mga hakbang na ito para maisagawa ang Inverted Row nang may tamang form:

  1. 1Mag-set up ng bar sa taas ng baywang o gumamit ng suspension trainer.
  2. 2Tumayo na nakaharap sa bar o suspension trainer, mga paa ay magkakalapad ng balikat.
  3. 3Hawakan ang bar o mga hawakan na may overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat.
  4. 4Sumandal sa likod, pinapanatiling tuwid ang katawan at ang mga sakong ay nasa sahig.
  5. 5Hilahin ang dibdib patungo sa bar o mga hawakan, pinagsasama ang mga shoulder blade.
  6. 6Sandaling itigil sa tuktok, pagkatapos ay dahan-dahang ibaba ang sarili pabalik sa panimulang posisyon.
  7. 7Ulitin para sa nais na bilang ng repetition.

Mga Muscles na Ginagamit sa Inverted Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Inverted Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Inverted Row?

Ang Inverted Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Kailangan ba ng equipment para sa Inverted Row?

Hindi. Ang Inverted Row ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Inverted Row nang may tamang form?

Simulan sa pamamagitan ng Mag-set up ng bar sa taas ng baywang o gumamit ng suspension trainer. Tumayo na nakaharap sa bar o suspension trainer, mga paa ay magkakalapad ng balikat. Hawakan ang bar o mga hawakan na may overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Inverted Row?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Inverted Row?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Inverted Row best for?

The Inverted Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Inverted Row sa Cora

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