Smith Machine Inverted Row is one of those moves you try once and think, “Oh—this actually feels good.”
It’s kinda like a pull-up, just way easier to start with. No need for crazy upper-body strength. No swinging around. You set the bar, lie underneath, and pull.
If your back workouts never really hit, or pull-ups feel like a joke — this move gives you control. You’ll feel your back working, finally.
It’s safe. You can adjust it in seconds. And honestly, once you get the hang of it? Super satisfying.
Let’s go over how to do it right.
What is Smith Machine Inverted Row?
Smith Machine Inverted Row is a simple back exercise using the bar on a Smith machine.
You lie under the bar, grab it, and pull your chest up. That’s it.
It’s like a pull-up, but easier and more controlled.
✅ What muscles it works:
- Lats – the big back muscles that make your back look wide
- Rhomboids – help pull your shoulder blades together
- Traps (middle/lower) – support posture and shoulder movement
- Biceps – your arms help with every pull
- Core – keeps your body straight and stable
✅ Why this move is great:
- Easy to learn, even for beginners
- You can adjust the difficulty by changing bar height or foot position
- Feels safer than pull-ups or barbell rows
- Helps you actually feel your back working — not just your arms
- A good option if pull-ups are too hard or hurt your shoulders
How to Do a Smith Machine Inverted Row
Doing a Smith Machine Inverted Row isn’t complicated — but small setup changes can make a big difference.
If the bar’s too low, too high, or your body’s not tight, you’ll feel it all wrong. Let’s fix that.
💡 How to do it — step by step:
- Set the bar height
Start around chest or stomach level. Lower = harder. Higher = easier. Pick what feels doable. - Lie under the bar
Your chest should be right under it. Legs straight if you want more challenge. Bend your knees for more support. - Grab the bar
Overhand grip, slightly wider than your shoulders. - Lock in your body
Squeeze your glutes. Tighten your core. Keep your body in one straight line — no sagging, no arching. - Pull yourself up
Elbows go back. Chest moves toward the bar. No jerking. Smooth and controlled. - Lower slowly
Don’t just drop. Lower with control. That’s where the gains happen.
👉 Need it easier?
Start higher. The higher the bar, the less of your weight you have to pull.
You can also bend your knees and keep your feet flat — gives you more control.
Still tough? Pull halfway at first. That’s fine.
👉 Want to make it harder?
Lower the bar. It instantly gets more challenging.
Want a real test? Elevate your feet on a bench — now you’re almost horizontal.
You can also wear a backpack with some weight inside.
Or just slow it down and add a pause at the top. Feels simple. Burns like hell.
Start where you can control it. Feel your back working. That’s the goal.
Avoid These Smith Machine Inverted Row Errors
Even though the Smith Machine Inverted Row looks simple, it’s easy to mess up. And when you do, you’ll either feel nothing… or the wrong things — like your neck, arms, or even your lower back.
Here are the most common mistakes people make — and how to fix them fast:
| ❌Common Mistake | ✅ How to Fix It |
|---|---|
| Hips sag down during the rep | Squeeze your glutes. Brace your core. Keep your body straight like a plank. |
| Pulling with your arms only | Think “elbows back.” Start the movement by squeezing your shoulder blades together. |
| Shrugging shoulders toward ears | Keep your shoulders down. Focus on pulling with your back. |
| Rushing through reps | Slow down. Pause at the top. Control the way down. |
| Bar set too high or too low | Adjust the bar so you feel challenged. Don’t go too extreme too soon. |
☝️ Most of these are easy to fix once you’re aware of them.
Take your time. Film a set if needed. Small changes = big results.
Simple Smith Machine Inverted Row Progression
Not sure how to add Smith Machine Inverted Rows into your workouts?
Here’s an easy plan you can follow — clear, doable, and no fluff.
You can use this on back day, pull day, or even in a full-body workout.
| Week | Goal | What to Do |
|---|---|---|
| 1–2 | Learn the move | 3 sets of 10–12 reps |
| 3–4 | Build control | 3–4 sets of 8–10 reps |
| 5–6 | Add challenge | 4 sets of 6–8 reps |
| 7+ | Get stronger | 4–5 sets of 5–6 reps |
🧠 Tips:
- Do it 1–2 times a week
- Rest 45–60 seconds between sets
- Move to the next level only when your form feels solid
- You can pair this with push-ups, lat pulldowns, or dumbbell rows
That’s all you need to get started with Smith Machine Inverted Rows.
It’s easy to learn, easy to adjust, and actually works — as long as you do it right.
Start simple. Focus on form. Don’t worry about doing the hardest version on day one.
Stick with it for a few weeks and you’ll feel the difference — stronger back, better posture, more control.
Honestly, this one’s worth keeping in your routine.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.