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)
Force: Pull Starting position
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