Inverted Row w/ Smith Machine

How to Do:

1. Setup Set the bar of the Smith machine to a low position, about waist height or slightly lower. Position yourself underneath the bar with your feet flat on the floor and your body aligned in a straight line from head to heels. Grasp the bar with both hands, slightly wider than shoulder-width, with your palms facing up (supinated grip).
2. Body Position Keep your core engaged and your body rigid, avoiding sagging in your lower back. Your arms should be fully extended, and your shoulders should be relaxed and away from your ears.
3. Pull Up Initiate the movement by pulling your chest toward the bar, squeezing your shoulder blades together as you row. Keep your elbows close to your body, and exhale as you pull yourself up.
4. Lower Down Slowly lower your body back to the starting position, keeping tension in your muscles. Inhale as you return to the starting position, ensuring your body remains straight and controlled.
5. Repeat Perform the desired number of repetitions, maintaining proper form and control throughout the exercise.

Benefits:

The inverted row is an excellent bodyweight exercise that targets the upper back, shoulders, and biceps, while also engaging the core and glutes. Using the Smith machine provides stability, allowing you to focus on the pulling motion without worrying about balancing the bar. This exercise helps build strength and muscle mass in the back and arms, improving posture and pulling strength, which is beneficial for activities such as deadlifts and rows.