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Smith Machine Inverted Row
A horizontal pulling exercise using a Smith machine bar where you lie underneath and pull your chest to the bar, targeting lats, rhomboids, and traps to build upper back strength and prepare for pull-ups.
About Exercise
Equipment
Smith Machine, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Forearms
4/10Flexors
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar at waist height and lie supine underneath it with arms extended, gripping the bar slightly wider than shoulders, body straight from head to heels.
- Engage core and glutes to maintain rigid plank position.
- Inhale and prepare to pull.
- Exhale as you retract scapulae and pull chest toward bar, elbows at 45 degrees.
- Squeeze shoulder blades at top.
- Inhale and lower body controlled to full arm extension.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Keep body rigid.
- Lead with chest.
- Elbows flare 45 degrees.
- Chin tucked.
Breathing
Inhale during lowering phase; exhale as you pull and squeeze at the top. Brace core throughout.
Tempo
2-1-1
Range of Motion
Lower until arms fully extend with body straight; pull until chest nears bar without shrugging shoulders.
Safety
Safety Notes
- Secure bar locks before starting.
- Avoid if acute shoulder pain.
- Maintain neutral spine.
- Use higher bar if beginner.
Spotting
Not typically needed for bodyweight version; self-spot by adjusting bar height or using safeties on machine.
Common Mistakes
- Arching lower back.
- Pulling with arms only.
- Hips sagging.
- Jerking the bar.
When to Avoid
- Acute shoulder impingement
- Lower back injury
Flexibility Needed
- Adequate shoulder extension
- Wrist flexibility for grip
Build Up First
- Basic plank hold competency
- Familiarity with horizontal pulling
Also known as
Australian Pullup, Supine Row, Bodyweight Inverted Row
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