Weighted Inverted Row
Description
The weighted inverted row is a bodyweight row performed with added load — typically a weight plate placed on the chest or a weighted vest. The added load progresses the bodyweight inverted row beyond what manipulating body angle alone can achieve. It is an excellent way to build serious back strength using only a bar.
Muscle Group
Equipment Required
Weighted Inverted Row Instructions
- Set a bar in a power rack at hip height. Lie underneath the bar.
- Place a weight plate flat on your chest, or wear a weighted vest.
- Grip the bar with hands slightly wider than shoulder-width, overhand grip.
- Hang from the bar with arms extended. Body straight from heels to head, supported on your heels.
- Pull your chest toward the bar by driving your elbows down and back.
- Row until your chest touches the bar (or as close as possible).
- Squeeze your shoulder blades together at the top. Lower under control.
- Have a partner help you place and remove the weight plate safely.
Weighted Inverted Row Form & Visual
Weighted Inverted Row Benefits
- Adds load to bodyweight rows for progressive overload
- Builds serious back strength
- Easier on the lower back than barbell rows
- Trains the back through full bodyweight pattern
- Excellent at-home back exercise with minimal equipment
- Bridge exercise to weighted pull-ups
Weighted Inverted Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Forearms and grip
- Core (stabilizer)
Weighted Inverted Row Variations & Alternatives
- Inverted Row (bodyweight)
- Suspended Row
- Weighted Pull-Up
- Single-Arm Inverted Row
- Feet-Elevated Inverted Row
- Pause Inverted Row
