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Smith Machine Inverted Row
The Smith Machine Inverted Row is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: rhomboids 17%, mid traps 17% and lats (upper) 16%.
How to do it
- Lock the Smith bar at about waist height.
- Lie under the bar and grip it overhand, slightly wider than the shoulders.
- Straighten the legs with the heels on the floor and brace the body in one line.
- Pull the chest to the bar, squeezing the shoulder blades together.
- Lower slowly until the arms are straight.
Tips
- Lower the bar setting to make it harder, raise it to make it easier.
- Check that the bar is fully locked before you hang from it.
Common mistakes
- Letting the hips sag during the pull.
- Leading with the chin instead of the chest.
- Shortening the range at the bottom.
Muscles worked by the Smith Machine Inverted Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rowing the body up to a bar; the body stays in a plank. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Smith Machine Inverted Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
- Lying T-Bar Row Machine
- Hammer Strength Low Row
- Hammer Strength Row
- Iso Lateral Row
- Iso-Lateral D.Y. Row
- Leverage Row
Frequently asked questions
What muscles does the Smith Machine Inverted Row work?
Mainly the rhomboids, mid traps and lats (upper). The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Smith Machine Inverted Row good for beginners?
Yes. The Smith Machine Inverted Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Inverted Row?
For example the Australian Pull Up, Ring Row and TRX Row. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Inverted Row harder?
Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
Log your sets in Zulta
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