Inverted Row Using a Smith Machine
a.k.a. Horizontal Barbell Pull Up
Differentiation: Mechanics
This variation of an inverted row is unique from other Row exercises. Here is how: you use your own body weight. Using body weight eliminates the need to balance any weight, (like you would need to do when performing a standing row using a loose Olympic bar). An Inverted Row may seem identical to an Inverted Pull-up Using a Smith Machine, because in both exercises, you hang from a Smith Machine bar | your feet are on the floor, | and you use an overhand grip on the bar. When performing an Inverted Row, you grip the bar with your hands wider apart | than the grip used for a Inverted Pull-up | and bow your elbows outward when your body comes close to the bar. This movement allows you to intently focus on each contraction in your lats.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith bar and swivel hooks waist height.
3) Grasp the bar with your hands wider than shoulder-width apart - with your palms facing away from your head.
4) Hang under the bar with legs extended
5) ...and heels on the floor.
6) Your body should be straight.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you pull your body upward
3) ...until your chest touches the bar.
4) Hold this position for a count of one second.
5) Then, inhale while you gradually lower your torso...
6) ...until your arms are fully extended.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Keep your head straight with eyes fixed on the ceiling.
Be sure to use your lat muscles, not your biceps muscles to perform this exercise.
Your elbows should flare outward as you pull.
Keep your core tight during the entire movement.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Weightlifting Belt | $17.61 |
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