Exercise guide
Inverted Row With Straps
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound pulling movement builds upper back thickness and shoulder stability while challenging core tension. Using straps allows for a natural wrist rotation, reducing joint stress and maximizing lat and trap recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure the suspension straps to a power rack or high anchor point, adjusting the handles to approximately waist height.
- Grasp the handles with a neutral grip and walk your feet forward until your body is at a 45-degree angle to the floor.
- Extend your arms fully and align your body in a straight line from head to heels.
- Engage your glutes and core to create a rigid 'hollow body' position.
How to do it
- Exhale as you pull your chest toward the handles by driving your elbows back and retracting your shoulder blades.
- Maintain a controlled tempo, taking 1 second to pull and 2 seconds to lower.
- Inhale as you slowly extend your arms to return to the starting position without letting your hips sag.
- Keep your neck neutral by looking at the anchor point throughout the set.
Form checklist
- Maintain a straight line from head to heels; do not let the hips drop.
- Keep shoulders depressed (away from ears) to avoid shrugging.
- Ensure the chest reaches the level of the handles at the top of the rep.
- Avoid using momentum or 'kipping' with the hips to finish the movement.
Pro tips
- Rotate your wrists from a neutral grip to a supinated grip at the top to enhance bicep and lower lat activation.
- Imagine trying to touch your elbows together behind your back to maximize scapular retraction and peak contraction.
Make it harder
- Walk your feet further forward to decrease the body angle, or elevate your feet on a bench for a deficit row.
- Perform the movement with a 3-second isometric hold at the peak of the contraction.
Frequently asked
- What muscles does the inverted row with straps work?
- The inverted row with straps primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the inverted row with straps?
- The inverted row with straps uses suspension trainer.
- Is the inverted row with straps good for beginners?
- The inverted row with straps is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.