Inverted Row vs Smith Machine Barbell Row
Which one fits your Back workout plan?
Contents
Planfit users log Smith Machine Barbell Row more often — 4,483 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Smith Machine Barbell Row and pick the one that fits your Back workout.
Inverted Row vs Smith Machine Barbell Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Barbell Row more often — 4,483 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted Row and Smith Machine Barbell Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and Smith Machine Barbell Row Differ
| What differs | Inverted Row | Smith Machine Barbell Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 439 sessions | 4,483 sessions |
How to Do Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
How to Do Smith Machine Barbell Row
Smith Machine Barbell Row Muscles Worked: Back
Form
- 1. Please pull the bar towards your belly button.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Hold the weight with the strength of your back and lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Smith Machine Barbell Row guide with alternatives and benefits, see the Smith Machine Barbell Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Smith Machine Barbell Row?
Planfit users log Smith Machine Barbell Row more often — 4,483 sessions against 439 for Inverted Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Inverted Row and Smith Machine Barbell Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Smith Machine Barbell Row loads back, traps, and biceps.
What equipment do Inverted Row and Smith Machine Barbell Row need?
Inverted Row needs a machine, and Smith Machine Barbell Row needs a machine.
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