Suspender Weighted Inverted Row
Build a strong back and powerful biceps with the Suspender Weighted Inverted Row. This challenging exercise targets your lats, rhomboids, and rear
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspender Weighted Inverted Row
Description
A strength training exercise that targets the back, shoulders, and biceps by pulling a weighted bar towards the chest while hanging inverted.
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How to do Suspender Weighted Inverted Row
- 01Setup
Adjust the suspension trainer handles to mid-thigh height. Lie on your back directly underneath the handles, grasping them with an overhand grip slightly wider than shoulder-width apart, palms facing away.
- 02Setup
Extend your body fully, bracing your core and glutes to maintain a rigid plank position from head to heels. Place a weight plate on your upper abdomen or chest for added resistance.
- 03
Initiate the movement by pulling your chest towards your hands, squeezing your shoulder blades together. Keep your elbows tucked slightly towards your body, not flaring out.
- 04
Continue pulling until your chest is close to or touches the handles, ensuring your body remains straight and rigid throughout the pull. Exhale during this phase.
- 05
Slowly and with control, extend your arms to lower your body back to the starting plank position. Maintain tension in your back muscles and inhale during this eccentric phase.
Tips
- Maintain Core Tension: Keep your core engaged throughout the entire movement to prevent your hips from sagging or arching, ensuring a stable plank position.
- Focus on Scapular Retraction: Initiate the pull by actively squeezing your shoulder blades together before bending your elbows, maximizing activation of your back muscles.
- Control the Eccentric Phase: Don't just drop down; slowly lower your body over 2-3 seconds to maximize muscle growth and control.
- Adjust Difficulty: To increase difficulty, lower the suspension handles or use a heavier weight plate. To decrease, raise the handles or remove the weight.
Common mistakes
- Sagging Hips: Allowing your hips to drop towards the floor indicates a loss of core tension; fix this by actively engaging your glutes and abs to maintain a straight body line.
- Flaring Elbows: Letting your elbows point directly out to the sides reduces back activation and can strain shoulders; tuck your elbows slightly towards your torso to better engage your lats.
- Using Momentum: Jerking your body up instead of a controlled pull diminishes muscle engagement; perform the movement slowly and deliberately, focusing on muscle contraction.
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Is Suspender Weighted Inverted Row good for beginners?
Suspender Weighted Inverted Row is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspender Weighted Inverted Row?
You need Suspension to perform Suspender Weighted Inverted Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspender Weighted Inverted Row?
Maintain Core Tension: Keep your core engaged throughout the entire movement to prevent your hips from sagging or arching, ensuring a stable plank position. Focus on Scapular Retraction: Initiate the pull by actively squeezing your shoulder blades together before bending your elbows, maximizing activation of your back muscles. Control the Eccentric Phase: Don't just drop down; slowly lower your body over 2-3 seconds to maximize muscle growth and control. Adjust Difficulty: To increase difficulty, lower the suspension handles or use a heavier weight plate. To decrease, raise the handles or remove the weight.
What are common mistakes when doing Suspender Weighted Inverted Row?
Sagging Hips: Allowing your hips to drop towards the floor indicates a loss of core tension; fix this by actively engaging your glutes and abs to maintain a straight body line. Flaring Elbows: Letting your elbows point directly out to the sides reduces back activation and can strain shoulders; tuck your elbows slightly towards your torso to better engage your lats. Using Momentum: Jerking your body up instead of a controlled pull diminishes muscle engagement; perform the movement slowly and deliberately, focusing on muscle contraction.
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Free · iPhone only · Available on the App Store