Inverted row with weights

Exercise overview

Primary muscle group: Back

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 14

Average per rep (lbs)*: 30

Description: Lock the bar of the Smith machine at head height. Place a bench or box in front of the machine within reach of your feet when you sit under the bar. Sit under the bar and place a weight plate on your abdomen. Grasp the bar with a wide pronated grip. Place the back of your heels on the bench or box. Lift your hips off the floor and straighten your body. Exhale as you pull your chest up to the bar keeping your body straight and rigid, and your elbows close to your body. Hold 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. Slowly lower your hips to the ground without letting the weight plate drop.

Exercise ID: 00160

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

Keep Your Body Straight: Engage your core throughout the movement to maintain a straight line from your head to your heels. Avoid sagging hips or arching your back.
Grip and Hand Position: Use a shoulder-width grip, and ensure that your wrists stay neutral. This helps in preventing strain on your wrists and allows for better muscle engagement.
Focus on Your Upper Back: Concentrate on squeezing your shoulder blades together as you pull yourself up. Imagine trying to pinch a pencil between your shoulder blades.
Control the Motion: Avoid using momentum. Focus on a slow, controlled movement both on the way up and down. This increases muscle activation and reduces the risk of injury.
Adjust the Difficulty: To make the exercise easier, adjust your body angle by setting the bar higher. To increase difficulty, lower the bar and position your body closer to the ground.
Foot Position: Keep your feet together and pressed firmly to the floor to stabilize your body. For an added challenge, you can elevate your feet on a bench or a Swiss ball.
Breathing Technique: Exhale as you pull your chest towards the bar and inhale as you lower yourself back down. Proper breathing helps maintain a steady rhythm and oxygenates your muscles.
Check Your Elbow Path: Keep your elbows at about a 45-degree angle from your body during the pull. This helps in targeting the upper back effectively without putting undue stress on your shoulders.
Engage Your Glutes: Squeeze your glutes throughout the exercise to maintain tension and improve overall body stability.
Use a Varied Grip: Experiment with different grips-overhand, underhand, or neutral-to engage different muscles and add variety to your workout.
Watch Your Bar Path: Aim to touch the bar to your lower chest or upper abdomen consistently to ensure you’re lifting in the optimal range.

Exercise overview

Exercise tips and tricks

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