Weighted Inverted Row
The inverted row under a fixed bar with the heels on a bench and a plate resting on the hips, for when bodyweight rows have become easy.
How to do it
Setup
Bar at arm's reach above you, heels on a bench, body level, a plate held flat on the hips, hands a little wider than the shoulders.
Steps
- Pull the chest to the bar, elbows driving back.
- Pause with the shoulder blades squeezed.
- Lower to straight arms, body still level.
Common mistakes
Plate slipping toward the chest: rest it on the hips and brace. Hips sagging under the load: lighter plate, tighter glutes. Chin reaching for the bar: the lower chest meets it.
Breathing
Exhale on the pull, inhale on the way down.
