Intermediate
Inverted Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Inverted Row is an excellent full-body workout that can improve upper body strength and grip strength, recruit glutes and hamstrings, and boost your biceps.
Exercise Instructions
-
Step 1
Take a flat bench and place it in front of the blacksmith. Adjust the height of the Smith machine so that it is about 4 feet off the ground. -
Step 2
Stand with your heels on the bench and your hands gripping the Smith Barbell with a slightly wider than shoulder-width grip. -
Step 3
Straighten your body. This is the starting position. Keeping your body straight, pull your upper body towards the bar. -
Step 4
Pause and then lower yourself back to the starting position. -
Step 5
Repeat for desired repetitions.
Muscle Groups
Inverted Row targets Abs, Back, Biceps, Forearms, Shoulders as seen below.
Exercise Tips
- Stand so that when you pull up, the bar touches the middle of your chest. The bar should not be higher/lower.
- Keep your body straight, and don't let the middle part fall into the middle.
- To increase the difficulty, add some weight plates on top of your body!
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