Inverted Row (Smith Machine)

A horizontal pulling movement performed under the Smith machine bar with your body at an angle, targeting the back while reducing lower back strain.

Instructions

1. Set the Smith machine bar to approximately waist height and unlock it.
2. Position yourself under the bar with your body at an angle, feet extended forward.
3. Grip the bar with a shoulder-width, overhand (pronated) grip.
4. Keep your body in a straight line from head to heels, with your core engaged.
5. Pull your chest toward the bar by retracting your shoulder blades and flexing your elbows.
6. Bring your chest close to or in contact with the bar at the top of the movement.
7. Pause briefly at the top, squeezing your back muscles.
8. Lower yourself back to the starting position with control, allowing your arms to fully extend.
9. Repeat for the prescribed number of repetitions.

Tips

• Maintain a straight body position throughout the movement; avoid sagging at the hips.
• Keep your core braced to maintain spinal alignment and stability.
• Adjust the bar height to change difficulty; higher bars are easier, lower bars are more challenging.
• Focus on pulling with your back muscles rather than just your arms.
• Retract your shoulder blades fully at the top of each repetition.
• Avoid momentum; use controlled, deliberate movements.
• This variation is excellent for building back strength while reducing lower back strain.