Inverted Row
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms, Chest
Stabilizer:Core
📋 How to Perform
- Grab a flat bench and place it lengthways in front of the smith machine.
- Adjust the height of the smith machine bar so that it's around 4ft off the floor.
- Position yourself with your heels on the bench and hands grasping the smith machine bar with a slightly wider than shoulder-width grip.
- Straighten your body out. This is the starting position.
- Keeping your body straight, pull your upper body up to the bar.
- Pause, and then lower yourself back to the start position.
- Repeat for desired reps.
⚠️ Common Mistakes to Avoid
- Letting the hips sag toward the floor, which breaks the plank and shortens the pulling range.
- Poking the chin forward to reach the bar, which strains the neck and fakes a full rep.
- Dropping from the top instead of lowering under control, which loses tension and jolts the shoulders.
