Exercise guide
Weighted Inverted Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Weighted Inverted Row is a challenging compound pulling movement that builds thick lats, traps, and rear deltoids while demanding significant core and glute stability. By adding external resistance and elevating the feet, you shift more body weight into the pull for superior hypertrophy compared to the standard version.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at approximately waist height and place a flat bench a few feet in front of it.
- Lie under the bar and grip it with an overhand grip slightly wider than shoulder-width.
- Place your heels on the bench and have a partner securely place a weight plate on your chest or upper abdomen.
- Straighten your arms and lift your hips so your body forms a rigid, straight line from head to heels.
How to do it
- Exhale and pull your chest toward the bar by driving your elbows toward the floor and retracting your shoulder blades.
- Continue the pull until your chest nearly touches the bar, maintaining a straight line through your hips.
- Pause for one second at the top to maximize peak contraction in the upper back.
- Inhale and lower yourself back to the starting position with a controlled 2-3 second eccentric tempo.
Form checklist
- Maintain a 'hollow body' or plank position; do not let your hips sag or your lower back arch.
- Keep your neck neutral by looking at the ceiling, rather than reaching toward the bar with your chin.
- Ensure your elbows flare out at about a 45-degree angle rather than staying tucked to the ribs.
- Keep your core and glutes fully engaged throughout the entire set to stabilize the weight plate.
Pro tips
- Focus on 'breaking the bar' by trying to bend the ends toward your feet; this cues lat engagement and shoulder stability.
- Think about pulling with your elbows rather than your hands to minimize bicep dominance and maximize back recruitment.
Make it harder
- Increase the time under tension by implementing a 4-second eccentric (lowering) phase.
- Use a weighted vest instead of a plate to allow for a greater range of motion without the plate hitting the bar.
Frequently asked
- What muscles does the weighted inverted row work?
- The weighted inverted row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the weighted inverted row?
- The weighted inverted row uses barbell.
- Is the weighted inverted row good for beginners?
- The weighted inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.