Back · Intermediate

Inverted Row

Upper Back · also Lats, Biceps

Equipment: Smith Machine

How to do it

• Lock the Smith bar at about waist height and lie under it
• Grip just wider than shoulders, arms straight, heels down
• Brace so heels, hips and shoulders form one straight line
• Squeeze your shoulder blades and pull your chest to the bar
• Lower slowly to straight arms, body staying rigid

Common mistake

✕ STOPPING SHORT OF THE BAR → ✓ PULL YOUR CHEST TO THE BAR

Starting point: 3 sets × 8–12 reps, 75s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: sussex.ac.uk, acefitness.org, nsca.com.