Assisted Single-Arm Inverted Row

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Compound
• Bodyweight
• Beginner

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR (adjust the height to set the difficulty)

Tempo: Pull for 1 s bringing your chest to the bar, lower for 2–3 s under control

Common mistakes

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps
• Rear delt

Alternatives

• Inverted Row
• Barbell Row
• Single-Arm Dumbbell Row