Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Inverted Row

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, traps

You need

Squat rack

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Body straight like a plank
  2. 2Pull your chest to the bar
  3. 3Lower feet or elevate them to scale

Most common mistake

Hips sagging toward the floor.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For back
#28 of 40
See the full list →
Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

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280