Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Lats
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Inverted Row Instructions

  1. The inverted row is a good exercise for building depth in your upper back. Grab a flat bench and place it length ways in front of the smith machine.
  2. Adjust the height of the smith machine bar so that it's around 4ft off the floor.
  3. Position yourself with your heels on the bench and hands grasping the smith machine bar with a slightly wider than shoulder width grip.
  4. Straighten your body out. This is the starting position.
  5. Keeping your body straight, pull your upper body up to the bar.
  6. Pause, and then lower yourself back to the start position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Position yourself so that when you pull up, the bar touches your middle chest. The bar should not be any higher/lower than that.
  2. Keep your body straight, and don't let your mid section sag in the middle.
  3. To increase the difficulty add some weight plates on top of your body!
9 Comments
Youssef Oraby
Posted on: Tue, 04/13/2021 - 18:49

Buy gymnastics rings for this one

Dave
Posted on: Sat, 04/18/2020 - 17:43

"Equipment Required: BODYWEIGHT"
"So, get your bench out, and your bar, and you stand...you know...the normal furniture everyone has in their house..."

srsly?

EQUIPMENT REQUIRED: BENCH SET

There, fixed.

Cindy
Posted on: Wed, 09/04/2019 - 00:57

I can’t even lift myself up properly... Is there any alternatives?

Linda
Posted on: Thu, 11/07/2019 - 03:22

An entry level here would be to remove the bench and start with you feet/heels on the floor!!

Charlie Bo
Posted on: Sun, 01/03/2021 - 13:14

But where's the pull up bar?

Solange
Posted on: Sun, 10/01/2017 - 07:36

I really love this workout

Mads
Posted on: Mon, 02/09/2015 - 10:33

Doing the inverted row using an underhand grip, I really feel it's a good biceps exercise.

usman
Posted on: Tue, 10/22/2013 - 11:42

alternative of this exersice i dont have similar bar to perfom exersice

William
Posted on: Wed, 12/04/2013 - 21:45

You can do it laying on the ground and using the edge of a (sturdy) table.

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