Back · Row
Inverted Row on Dip Bars
The Inverted Row on Dip Bars mainly trains your upper back and lats. Also working: rear delts, biceps and abs.
Bodyweight
Dip bars
Stable
How to do it
- Hang under the bars, heels on the floor, body stiff as a plank
- Squeeze your shoulder blades together
- Pull your chest up between the bars
- Lower slowly: don’t let your hips sag
Coach’s tip
The further forward you walk your feet, the harder it gets. With feet flat and knees bent, it’s the ideal first step toward the pull-up.
Setup
Grip
Dip bars at hip height, neutral grip
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (row). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Inverted Row on Dip Bars work?
Mainly the upper back and lats. The rear delts, biceps and abs help.
What can I do instead of the Inverted Row on Dip Bars?
For the same movement: Seated Cable Row, One-Cable Seated Row and Seated Single-Arm Cable Row. In DCFT you swap with one tap.
DCFT
The Inverted Row on Dip Bars in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.