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
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
Inverted Row strength standards
See how your inverted row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM20 lb
Silvere1RM37.5 lb
Golde1RM52.5 lb
Platinume1RM80 lb
Diamonde1RM117.5 lb
Champione1RM145 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the inverted row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.