Abs, Biceps, Lats, Lower Back, Shoulders, Traps
Weight Vest Weighted Inverted Row Overview
The weight vest weighted inverted row is a variation of the inverted row and an exercise used to target the muscles of the upper back. It will also indirectly work the muscles of the traps, biceps, and core.
The weight vest weighted inverted row incorporates the use of weight as a form of progression from the inverted row. It is an excellent selection for those looking to continue to build their strength once they’ve mastered the bodyweight variation.
Weight Vest Weighted Inverted Row Instructions
- Adjust a set of rings to roughly chest height.
- Strap on a weight vest and sit down beneath the rings while grasping them with a neutral grip.
- Drive your heels into the ground, extend your hips, and keep your arms locked out. Your body should be in a straight line with your arms perpendicular to your torso.
- Pull yourself towards the rings by driving the elbows back and retracting the shoulder blades.
- Slowly lower yourself back to the starting position and repeat for the desired number of repetitions.
Weight Vest Weighted Inverted Row Tips
- To scale the movement, one may have to lower or raise the height of the rings. The closer you are to perpendicular with the floor, the tougher the movement will be.
- For other forms of progression, you can add fat grips or utilize single arm versions but just remember, this is about movement quality. Just because an exercise is hard doesn’t mean it’s better, work within your wheelhouse and don’t force progression if you haven’t mastered the fundamentals.
- Don’t allow the head to jut forward as you pull.
- Keep the ribcage down and don’t focus on arching the back or forcing the chest up excessively.
- Make a straight line from your head to your heels.
- If you find the biceps take over primarily, then utilize a thumbless grip and about leading the movement with your elbows. Your hands are just hooks at this point, focus on your upper back.
- You can utilize a bar for inverted rows but most times it’s easier on the elbows and wrists to use rings.