Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Biceps, Lats
Target Muscle Group
Upper Back
Inverted Row Instructions
The inverted row is a good exercise for building depth in your upper back.
- Grab a flat bench and place it lengthways in front of the smith machine.
- Adjust the height of the smith machine bar so that it's around 4ft off the floor.
- Position yourself with your heels on the bench and hands grasping the smith machine bar with a slightly wider than shoulder-width grip.
- Straighten your body out. This is the starting position.
- Keeping your body straight, pull your upper body up to the bar.
- Pause, and then lower yourself back to the start position.
- Repeat for desired reps.
Inverted Row Tips
- Position yourself so that when you pull up, the bar touches your middle chest. The bar should not be any higher/lower than that.
- Keep your body straight, and don't let your midsection sag in the middle.
- To increase the difficulty add some weight plates on top of your body!
10 Comments
Buy gymnastics rings for this one
"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.
I can’t even lift myself up properly... Is there any alternatives?
An entry level here would be to remove the bench and start with you feet/heels on the floor!!
But where's the pull up bar?
Use a dining table. Or use a broom handle set on two separated chairs - Lie down on the floor and pull yourself up between the chairs.
I really love this workout
Doing the inverted row using an underhand grip, I really feel it's a good biceps exercise.
alternative of this exersice i dont have similar bar to perfom exersice
You can do it laying on the ground and using the edge of a (sturdy) table.