Weighted Inverted Row

Weighted Inverted Row


This exercise involves lying on your back under a barbell or suspension trainer and pulling your body up towards the bar while keeping your core engaged. The added weight provides extra resistance to challenge your muscles and increase strength.

Muscle Group

Equipment Required

Weighted Inverted Row Instructions

  1. Set up a barbell on a squat rack at waist height.
  2. Attach a weight plate to a weight belt and put it on.
  3. Lie down under the barbell and grab it with an overhand grip, hands shoulder-width apart.
  4. Engage your core and glutes, and pull your chest up towards the barbell.
  5. Lower yourself back down to the starting position with control.
  6. Repeat for the desired number of reps.

Weighted Inverted Row Form & Visual

Weighted Inverted Row

Weighted Inverted Row Benefits

  • Strengthens the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
  • Improves posture by pulling the shoulders back and down
  • Increases grip strength and forearm muscles
  • Engages the core muscles for stability and balance
  • Can be modified for different fitness levels by adjusting the weight or angle of the body

Weighted Inverted Row Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Forearm muscles

Weighted Inverted Row Variations & Alternatives

  • Unweighted Inverted Row
  • Single Arm Inverted Row
  • Feet Elevated Inverted Row
  • Wide Grip Inverted Row
  • Narrow Grip Inverted Row
  • Neutral Grip Inverted Row
  • One Leg Inverted Row
  • Explosive Inverted Row
  • Isometric Inverted Row
  • Band Resisted Inverted Row