Smith-Machine Inverted Row
Master the inverted row with the Smith machine! Build strength and definition with this effective upper-body exercise.
The Smith-Machine Inverted Row is a compound exercise that mainly works the back, with help from the traps and biceps. You'll need: box or smith machine or weight plates.
Required Equipment
Smith-Machine Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Biceps (biceps brachii)
Smith-Machine Inverted Row Variations and Alternatives
How to do the Smith-Machine Inverted Row
Set up a Smith machine or find a sturdy bar that's placed around waist height. If you have a weight belt, attach a weight plate to it before beginning the exercise.
Lie down on the ground underneath the bar and grab it with an overhand grip, slightly wider than shoulder-width apart.
Place your heels on an elevated surface, such as a bench or a box, with your legs straight. Your body should form a straight line from your heels to your head.
Engage your core and ensure your hips do not sag.
Start to pull your chest towards the bar by retracting your shoulder blades and bending your elbows. Keep your body in a straight line as you perform the movement.
Once your chest nearly touches the bar, pause for a moment and then lower yourself slowly back to the starting position.
Make sure to maintain control throughout the exercise, and avoid letting your body sway.
Perform the desired number of repetitions and sets.
Important Tips: Keep the movement controlled to maximize muscle engagement. Make sure the weight used is appropriate to maintain form throughout the exercise. Breathe out while pulling up and breathe in while returning to the starting position. Always ensure that the setup is secure to prevent any accidents, especially when adding extra weight.
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Smith-Machine Inverted Row FAQs
What muscles does the Smith-Machine Inverted Row work?
The Smith-Machine Inverted Row mainly works the back, with help from the traps and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Smith-Machine Inverted Row?
Box or smith machine or weight plates.
Is the Smith-Machine Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Inverted Row variations and alternatives?
Similar exercises include the Inverted Under Table Row, Bodyweight Overhand Inverted Row, Bent-Knee Inverted Row and Bodyweight Underhand Inverted Row.
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