Inverted row

Exercise overview

Primary muscle group: Back

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 9

Description: Set the Smith machine bar at a height slightly higher than your arm's length from the floor. Lie down under the bar, ensuring your legs and body are straight. Grasp the bar with an overhand grip slightly wider than shoulder width. While keeping your legs and body straight, and your elbows close to your body, exhale as you pull your chest up towards the bar. Hold this position for a count of two and squeeze your back muscles. Inhale as you lower your body until your arms and shoulders are fully extended. Repeat the exercise by pulling your chest up towards the bar again, exhaling as you do so. Continue to repeat the exercise for the desired number of repetitions.

Exercise ID: 00159

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Position: Ensure your grip is shoulder-width apart to engage the correct muscles and maintain alignment.
Body Tension: Keep your body in a straight line from head to heels. Engage your core muscles and glutes to maintain this rigid body position.
Elbow Movement: Focus on pulling your elbows back and squeezing your shoulder blades together at the top of the movement. This will emphasize the contraction in your back muscles.
Breathing Technique: Exhale as you pull your chest towards the bar and inhale as you lower yourself back down. Proper breathing helps to maintain rhythm and control.
Controlled Motion: Perform the movement in a slow and controlled manner. Avoid using momentum to lift yourself.
Foot Placement: Adjust your foot placement to alter the difficulty. Bringing your feet closer to the bar will make the exercise easier, while extending them further away will increase the challenge.
Neck Alignment: Maintain neutral head and neck alignment. Avoid looking up or dropping your chin to ensure proper spinal alignment.
Warm-Up: Always warm up your muscles with light cardio or dynamic stretches before performing Inverted Rows to prepare your muscles and reduce the risk of injury.
Progress Gradually: If you're new to this exercise, start with your body at a higher angle. As you become stronger, you can lower the bar to increase the difficulty.
Check Form: Periodically check your form using a mirror or recording yourself to ensure you're performing the exercise correctly and safely.

Exercise overview

Exercise tips and tricks

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