Weighted Inverted Row with Feet on Swiss Ball
Muscle Groups: Traps, Lats
Weighted Inverted Row with Feet on Swiss Ball focuses on Traps, Lats, with Shoulders, Chest, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Inverted Row with Feet on Swiss Ball with proper form and technique.
- 1
Set up a barbell in a power rack or Smith machine at a height where you can hang underneath with your arms fully extended and your body in a straight line.
- 2
Lie on your back underneath the barbell, placing your heels or the balls of your feet on top of a Swiss ball.
- 3
Reach up and grasp the barbell with an overhand grip, slightly wider than shoulder-width apart, ensuring your palms face away from you.
- 4
Engage your core and glutes to lift your hips off the floor, forming a straight line from your head through your shoulders, hips, and knees to your feet on the Swiss ball.
- 5
Initiate the movement by pulling your chest towards the barbell, squeezing your shoulder blades together as you drive your elbows towards your torso.
- 6
Continue pulling until your chest is close to or touches the barbell, maintaining the straight body line throughout the movement.
- 7
Slowly lower your body back down to the starting position by extending your arms, controlling the descent until your arms are fully extended and your shoulder blades are stretched.
Secondary Muscles
While Weighted Inverted Row with Feet on Swiss Ball primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Chest, Abs . 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 Inverted Row with Feet on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Inverted Row with Feet on Swiss Ball, 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.
