Weighted Inverted Row
- Synergistenmuskeln
- Deltoid Posterior, Triceps Brachii
- Equipment
- Weighted
- Körperregion
- Back
- Typ
- Strength
The weighted inverted row is a horizontal pulling exercise that targets the latissimus dorsi, infraspinatus, teres major, teres minor, and the lower and middle fibers of the trapezius, with assistance from the posterior deltoid and triceps brachii. Placing a weight plate on your chest or wearing a weighted vest increases the resistance beyond bodyweight, making this an effective progression for building upper-back thickness and scapular retraction strength.
Weighted Inverted Row: So führst du sie aus
- 1Set a barbell in a rack or Smith machine at roughly waist height — the lower the bar, the steeper your body angle and the harder the exercise.
- 2Lie on your back underneath the bar and grip it slightly wider than shoulder-width with an overhand grip.
- 3Extend your legs and plant your heels on the floor so your body forms a straight line from head to heels.
- 4Place a weight plate flat on your chest and hold it in position with one hand, or put on a weighted vest before getting into position.
- 5Brace your core, squeeze your glutes, and keep your body rigid — do not allow your hips to sag or pike throughout the set.
- 6Pull your chest up toward the bar by driving your elbows back and squeezing your shoulder blades together.
- 7Continue pulling until your chest touches or nearly touches the bar, with elbows tracking close to your sides at roughly a 45-degree flare.
- 8Pause briefly at the top, then lower yourself under control until your arms are fully extended.
- 9Complete your reps, lower back to the floor, and remove the weight before getting up.
Technik-Tipps
- Keep your shoulder blades actively retracted and depressed throughout the movement — think about pulling them into your back pockets rather than letting them wing out.
- Maintain a rigid plank position from head to heels; if your hips drop, the load shifts away from the target muscles and stresses the lower back.
- Use a slow, controlled descent of two to three seconds to increase time under tension on the lats and trapezius.
- If a plate slides on your chest, use a towel underneath it or switch to a weighted vest for a more stable load.
- Adjust bar height to control difficulty — raising the bar reduces the angle and makes the lift easier, lowering it increases the effective load.
Häufige Fehler
- Letting the hips sag during the pull, which breaks the straight-body position and reduces tension on the target muscles while compressing the lumbar spine.
- Flaring the elbows out wide rather than tracking them at roughly 45 degrees, which shifts stress toward the shoulder joint rather than the lats and trapezius.
- Using momentum or a hip pop to complete reps instead of controlled pulling strength, which shortchanges the muscles and increases the risk of losing the weight plate.
- Not fully extending the arms at the bottom, which cuts the range of motion and limits the stretch on the lats and infraspinatus.
- Gripping the bar too wide or too narrow — too wide reduces lat engagement, while too narrow can strain the wrists under heavier loads.
Häufig gestellte Fragen
What muscles does the weighted inverted row work?
The weighted inverted row primarily works the latissimus dorsi, infraspinatus, teres major, teres minor, and the lower and middle fibers of the trapezius. The posterior deltoid and triceps brachii assist the movement.
How do I add weight to an inverted row?
The two most common methods are placing a weight plate flat on your chest and holding it with one hand, or wearing a weighted vest. A vest is generally more stable and allows you to use both hands on the bar without managing a shifting plate.
How is the weighted inverted row different from a pull-up?
Both are pulling movements that target the lats and upper back, but the inverted row is a horizontal pull while the pull-up is vertical. The inverted row places more emphasis on the middle trapezius and scapular retractors, making it a strong complement to vertical pulling work.
How many sets and reps should I do for weighted inverted rows?
3–4 sets of 6–10 reps works well for strength and hypertrophy. Choose a weight that makes the last 2–3 reps challenging while still allowing you to maintain a fully rigid body position throughout each rep.
Can I do weighted inverted rows if I cannot yet do pull-ups?
Yes. The inverted row trains the same pulling muscles as the pull-up and is a useful stepping stone, since you can control the difficulty by adjusting bar height. Mastering it with added weight builds the lat and upper-back strength needed to progress to full pull-ups.
