Weighted Elevated-feet Inverted Row
Muscle Groups: Traps, Lats
Weighted Elevated-feet Inverted Row focuses on Traps, Lats, with Shoulders, Chest working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Elevated-feet Inverted Row with proper form and technique.
- 1
Set a sturdy bar (like a Smith machine bar or power rack bar) at a height where you can fully extend your arms while lying underneath it.
- 2
Place a bench or box behind the bar to elevate your feet.
- 3
Lie on your back underneath the bar, placing your heels on the elevated surface with your legs straight.
- 4
Grab the bar with an overhand grip, slightly wider than shoulder-width, ensuring your body forms a straight line from head to heels.
- 5
Engage your core and glutes to maintain a rigid body position, then pull your chest towards the bar by squeezing your shoulder blades together.
- 6
Drive your elbows down and back, lifting your body in a straight line until your chest is close to or touches the bar.
- 7
Slowly lower your body back to the starting position by extending your arms with control.
- 8
Maintain the straight line from head to heels throughout the descent, fully extending your arms before the next repetition.
Secondary Muscles
While Weighted Elevated-feet Inverted Row primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Chest . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Elevated-feet Inverted Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Elevated-feet Inverted Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
