Weighted Modified Inverted Row
Muscle Groups: Traps, Lats
Weighted Modified 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 Modified Inverted Row with proper form and technique.
- 1
Lie on your back underneath a sturdy horizontal bar, such as a Smith machine bar or a low pull-up bar.
- 2
Grip the bar with an overhand grip, slightly wider than shoulder-width, ensuring your hands are directly above your shoulders.
- 3
Position your body so your chest is directly under the bar, with your knees bent and heels on the floor.
- 4
Carefully place a weight plate across your upper abdomen or chest, holding it in place with one hand.
- 5
Extend your arms fully, keeping your body straight from your head to your knees, with only your heels touching the floor.
- 6
Engage your core and glutes, then pull your chest towards the bar by squeezing your shoulder blades together and driving your elbows down.
- 7
Continue pulling until your chest nearly touches the bar, maintaining a straight line from your head to your knees.
- 8
Slowly and with control, extend your arms to lower your body back to the starting position with full arm extension.
Secondary Muscles
While Weighted Modified 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 Modified 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 Modified 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.
