Inverted rows on smith machine

Category

Back

Difficulty

Beginner

Equipment

Smith Machine

Primary muscles

Latissimus Dorsi, Teres Major, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii, Brachioradialis

How to do it

1. 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.
2. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
3. 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.
4. 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.