Smart Workout Diary

Machine Inverted Row

The machine inverted row is a bodyweight horizontal pulling exercise performed beneath a fixed machine bar or handle. It primarily trains the back, especially the lats and upper back, while the biceps, shoulders, and core assist. It supports upper-body pulling strength, posture, and controlled scapular movement.

Demonstration

Machine Inverted Row — demonstration 1
Machine Inverted Row — demonstration 2

Instructions

  1. Set a fixed machine bar or handle at a secure height, then stand facing it and grip it with both hands about shoulder-width apart.
  2. Walk your feet forward and lean back until your body forms a straight line from head to heels, with arms fully extended.
  3. Brace your core and keep your hips lifted so they do not sag or rotate.
  4. Pull your chest toward the bar or handle by driving your elbows back and gently drawing your shoulder blades together.
  5. Pause briefly near the top, then lower under control until the arms are straight without losing body alignment.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a stable setup: confirm that the bar or handle is locked securely before placing your body weight under it.
  2. Keep your ribs down and glutes engaged; avoid turning the row into a hip thrust.
  3. Adjust difficulty with body angle: a more upright body is easier, while a more horizontal body is harder.
  4. Do not shrug the shoulders toward the ears; keep the neck long and pull through the back.
Exercise library