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Back · Smith Machine
Inverted Rows on Smith Machine
Inverted Rows on Smith Machine is a beginner compound strength exercise that works the lats (back), with the biceps and forearms assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
How to do Inverted Rows on Smith Machine
- Position a bar on the smith machine at about waist height. Lie on your back underneath the bar with your legs extended and your heels on the floor.
- Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your chest towards the bar by bending your elbows, keeping your body in a straight line from head to heels.
- Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on using your back muscles to pull yourself up, rather than your arms.
- Adjust the height of the bar or your foot position to make the exercise easier or harder as needed.
- Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.
- Ensure the bar is securely locked in place on the smith machine to prevent any movement.
Inverted Rows on Smith Machine alternatives
More lats exercises
Inverted Rows on Smith Machine FAQ
What muscles does Inverted Rows on Smith Machine work?
Inverted Rows on Smith Machine mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps and forearms work as secondary muscles.
What equipment do you need for Inverted Rows on Smith Machine?
You need a smith machine.
How many sets and reps of Inverted Rows on Smith Machine should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Inverted Rows on Smith Machine good for beginners?
Yes. Inverted Rows on Smith Machine is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Inverted Rows on Smith Machine burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Inverted Rows on Smith Machine?
Other exercises for the lats include Seated Resistance Band - Cable Rows, Lat Pull Down Wide Grip, Archer Pull Up and Prone Bench Row Dumbbells.
For developers
Use Inverted Rows on Smith Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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