Step by step instructions, muscle activation and variants for the Bench Inverted Row.
Bench pull-ups are a bodyweight horizontal pulling exercise performed lying on your back under a sturdy bench. By gripping the bench edge and pulling your chest up to it, you train the back muscles with a row-like movement that requires no cable machine or pull-up bar.
The Bench Inverted Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
