Inverted rows or inverted pull-ups as they are often called are great and fairly easy to do if you have a Smith machine or Squat rack handy.
I like inverted pull ups for a few reasons.
- It targets all the same muscles of a regular pull-up.
- Makes it possible for women to do pull-ups
- Helps men who struggle with pull-ups
- Targets the muscles of your upper back more so than a regular pullup
The big reason why I like inverted pullups or rows is because it directly targets those upper back muscles that are the antagonist muscle to your chest muscles. That's important, because so many people have tight or short pec muscles, which can cause upper back and neck pain.
Most aches and pains are a result of muscle imbalance that comes from sitting hunched over a desk all day, in front of a computer, laptop, tablet - which pulls your shoulders forward and shortens your chest muscles. It's those tight chest muscles and elongated or over-stretched upper back muscles that is the root of most upper back pain.
FYI...it's not just desk workers who have tight pec muscles! Any daily activity that pulls your shoulders forward such as driving, cooking, working at a counter, hairstylist, dentist, massage therapist, etc.
This is why it is important to exercise and contract those upper back muscles, which is why the inverted row or pull-up is such a great exercise. If you don't have access to a Smith machine or Squat rack at home - try a Portable Pull-up Bar or bolt a regular pullup bar about 30 inches off the ground and stop neglecting your back and biceps.