The weighted inverted row is a compound exercise which targets the back muscles but the biceps and forearms also get worked secondarily. Now, this is not a beginners exercise as the level of difficulty is increased with the added weight. So, if you’re a beginner it’s recommended to do the bodyweight only inverted row to build strength before advancing to the weighted version.
Since the weighted inverted row is a compound exercise, it’s best, to begin with, this exercise first to utilize your maximum strength. But, it’s a great exercise during any order of a workout routine because it’s effective. So, include it in your workout plan to build a better back.
In This Exercise:
- Target Muscles Group: All back muscles (Rhomboids, Erector Spinae, Lattisimus Dorsi, Trapezius)
- Type: Strength
- Mechanics: Compound
- Equipment: Smith machine, weighted vest or weight plate
- Difficulty: Intermediate/Advanced
- Set up the Smith machine bar to a height where you can do a full inverted pull-up.
- Then, place a bench in front of the Smith machine far enough to where you can rest your feet on it while performing the pull-up.
- Now, put on your weighted vest or grab a small weight plate to place on your torso.
- Bend down beneath the bar and grip it slightly wider than shoulder-width distance apart.
- Place the plate on your mid/upper torso and then elevate your feet on the bench. If you have a weighted vest, you can perform the inverted pull-up as you would normally.
- Pull yourself up to the bar and contract your back muscles while exhaling.
- Then, lower yourself back down until your arms are extended while inhaling.
- Repeat for the desired number of reps.
Variations & Tips:
- If you’re a beginner, perform the inverted pull-up with only your bodyweight.
- Start with a light weight plate and work your way up to a heavier weight as you become more advanced with this exercise.
- The weighted inverted row targets the upper posterior chain muscles but the biceps and forearms get worked secondarily.