Smith-Machine Inverted Row
Master the inverted row with the Smith machine! Build strength and definition with this effective upper-body exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. 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.
2. Lie down on the ground underneath the bar and grab it with an overhand grip, slightly wider than shoulder-width apart.
3. 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.
4. Engage your core and ensure your hips do not sag.
5. 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.
6. Once your chest nearly touches the bar, pause for a moment and then lower yourself slowly back to the starting position.
7. Make sure to maintain control throughout the exercise, and avoid letting your body sway.
8. 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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