Weighted Inverted Row
Muscle Groups: Traps, Lats
Weighted 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 Inverted Row with proper form and technique.
- 1
Position a sturdy bar at a height where you can hang underneath it with your arms fully extended and your body straight.
- 2
Lie on your back directly under the bar and grab it with an overhand grip, slightly wider than shoulder-width apart.
- 3
Place a weight plate on your hips or lower abdomen to add resistance, holding it in place with your hands if needed.
- 4
Extend your legs fully with your heels on the ground, creating a straight line from your head to your heels.
- 5
Engage your core and glutes to maintain a rigid body position throughout the movement.
- 6
Pull your chest towards the bar by squeezing your shoulder blades together and bending your elbows.
- 7
Continue pulling until your chest is close to or touches the bar, keeping your body straight.
- 8
Slowly lower your body back to the starting position with controlled movement, fully extending your arms.
Secondary Muscles
While Weighted 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 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 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.
