Inverted Row vs Underhand Smith Machine Barbell Row
Maximizing Your Back Workout Plan
Contents
Inverted Row is the easier place to start — difficulty 3 of 5 vs 4. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Inverted Row and Underhand Smith Machine Barbell Row for Better Comparison.
Planfit Users' Choice about Inverted Row vs Underhand Smith Machine Barbell Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Underhand Smith Machine Barbell Row more often — 455 sessions compared to 439 for Inverted Row.
Popularity is not the whole answer. Inverted Row and Underhand Smith Machine Barbell Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and Underhand Smith Machine Barbell Row Differ
| What differs | Inverted Row | Underhand Smith Machine Barbell Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 439 sessions | 455 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Inverted Row, alternative exercises, and its benefits, check it out here. Check out the Inverted Row Guide page of our blog!
How to Underhand Smith Machine Barbell Row
Underhand Smith Machine Barbell Row muscles worked: Back
Form
- 1. Please pull towards your belly button so that the barbell can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. While holding the weight with your back strength, lower your hands down to below your knees.
Coach's Comment
- 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.
If you want to know a detailed guide to Underhand Smith Machine Barbell Row, alternative exercises, and its benefits, check it out here. Check out the Underhand Smith Machine Barbell Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Inverted Row or Underhand Smith Machine Barbell Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
Do Inverted Row and Underhand Smith Machine Barbell Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Underhand Smith Machine Barbell Row loads back, traps, and biceps.
What equipment do Inverted Row and Underhand Smith Machine Barbell Row need?
Inverted Row needs a machine, and Underhand Smith Machine Barbell Row needs a machine.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Underhand Smith Machine Barbell Row once your form holds up.
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