Back · Smith Machine
Inverted Row
How to do the inverted row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
See it in motion
How to do it
Lie under a low bar or table edge. Grasp the bar with overhand grip, arms extended, body straight. Pull chest to bar, squeezing shoulder blades together. Lower back down with control.
- 1Feel your back and biceps pulling your chest toward the bar while maintaining a plank body
- 2Keep your core tight and squeeze your shoulder blades
- 3Adjust your foot position to change the difficulty
Common mistakes
- Avoid sagging your hips or flaring your ribs
- Don't jerk or use momentum
- Avoid letting your elbows flare out wide; keep them close to your body
Muscles worked
The inverted row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the inverted row for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the back extension bench back extension
- How to do the barbell good morning
- How to do the barbell bent over row
- How to do the barbell shrug
- How to do the cable straight arm pulldown
- How to do the chin-up
Last reviewed April 2026.