- Target muscles: The back in general
- Synergists: Latissimus Dorsi, Teres Major, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Rhomboids, Posterior Deltoid, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
- Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
- Mechanics: Compound
- Force: Pull
- Lock the bar of the Smith machine so that if you were to sit under it, it would be approximately head height.
- Place a bench or a box in front of the Smith machine, at a distance that you can reach with your feet when you sit under the bar.
- Sit under the bar and place a weight plate on your abdomen.
- Grasp the bar with a wide pronated (overhand) grip.
- Place the back of your heels on the bench or box.
- Lift your hips off the floor and straighten your body.
- Keeping your body straight and rigid, exhale as you pull your chest up to the bar.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you lower your body until your arms and shoulders are fully extended.
- When you have finished, slowly lower your hips to the floor without allowing the weight plate to drop.
Comments and tips
- Elevating your feet by placing them on a bench or box will make your body more horizontal, thus creating a more stable surface upon which the weight plate can rest.
- Do not stack multiple plates on your abdomen, as the top ones can slip off and hit you in the face.
- The weighted inverted row can of course be performed with a weighted vest (see video) instead of balancing a weight plate on your abdomen. You can also load your torso with a chain.
- The weighted inverted row is also known as the weighted Australian pull-up, the weighted body row, and the weighted supine row.
- See also the inverted row.
Weighted inverted row video