Back · Bodyweight
Inverted Row on Bench
How to do the inverted row on bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a bar in a rack at about waist height and lie underneath it with your heels on a bench, body straight from head to feet. Grip the bar overhand with arms extended, then pull your chest toward the bar by squeezing your shoulder blades, and lower with control.
- 1Back and biceps pulling the chest to the bar
- 2Shoulder blades squeezing together at the top
- 3A rigid plank from head to heels throughout
Common mistakes
- Letting the hips sag or the ribs flare
- Jerking or using momentum to reach the bar
- Flaring the elbows wide away from the body
Muscles worked
The inverted row on bench mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the inverted row on bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.