Weighted Suspended Inverted Row
Muscle Groups: Traps, Lats
Weighted Suspended 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 Suspended Inverted Row with proper form and technique.
- 1
Set up a suspension trainer or rings at a height where you can lie underneath them and fully extend your arms.
- 2
Lie on your back directly under the handles, extending your legs forward with heels on the ground.
- 3
Place a weight plate or dumbbell on your hips or pelvis to add resistance.
- 4
Grasp the handles with an overhand or neutral grip, hands slightly wider than shoulder-width apart, and fully extend your arms.
- 5
Engage your core and glutes to lift your hips off the ground, forming a straight line from your head to your heels.
- 6
Pull your chest up towards your hands by bending your elbows and squeezing your shoulder blades together.
- 7
Continue pulling until your chest is close to the handles, maintaining a rigid body throughout the movement.
- 8
Slowly lower your body back down to the starting position by extending your arms with control.
- 9
Ensure your body remains straight and your hips do not sag as you return to the fully extended position.
Secondary Muscles
While Weighted Suspended 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 Suspended 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 Suspended 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.
