# Smith Machine Inverted Row

URL: https://heatsy.app/ex/smith-machine-inverted-row

Also known as: Smith Inverted Row, Smith Machine Body Row, Smith Bar Inverted Row

Body region: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Maximus

## Equipment

- Smith Machine

## Technique

1. Set the Smith bar at about waist height and rest it on the hooks or stops so it cannot slide. Lie under it and grip the bar just wider than the shoulders.
2. Straighten your body with heels on the floor and arms fully extended.
3. Pull your chest to the bar, keeping the body rigid.
4. Lower slowly to straight arms.

### Cues

- Squeeze the glutes and abs to hold the plank.
- Pull to the lower chest.

### Common mistakes

- Letting the hips drop.
- Stopping short of the bar.
- Using momentum from the legs.

## Alternatives

- [Inverted Row](https://heatsy.app/ex/inverted-row)
- [Inverted Row with Rings](https://heatsy.app/ex/inverted-row-with-rings)