Smith Machine Inverted Row
A bodyweight horizontal row using a Smith machine bar locked in place at about hip height. Adjusting the bar height makes it easy to scale, which makes it a practical back exercise if you don't have a pull-up bar or cable machine.
Equipment: Smith machine
How to do it
- 1Set the Smith machine bar at roughly hip height and make sure it's locked securely in the hooks, with the safety stops set below it.
- 2Lie underneath the bar and grip it slightly wider than shoulder-width with an overhand grip, heels on the floor and your body in a straight line from heels to shoulders.
- 3Pull your chest up toward the bar, squeezing your shoulder blades together and keeping your hips from sagging.
- 4Lower yourself with control until your arms are fully straight. Raise the bar or bend your knees to make it easier; lower the bar to make it harder.
Common mistakes
- Letting the hips sag toward the floor so the body stops moving as one straight line.
- Reaching the chin toward the bar instead of pulling the chest up to it.
- Cutting reps short at the bottom instead of returning to fully straight arms.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Smith Machine Inverted Row safe for beginners?
Generally, yes. The Smith Machine Inverted Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Smith Machine Inverted Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a Smith machine for the Smith Machine Inverted Row?
The Dumbbell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a Smith machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell RowRelated exercises
Learn more
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