Feet Elevated Smith Machine Inverted Row

In SetGrip: Smith Machine Inverted Row (Feet Elevated)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Bilateral (both sides together)
Category
Strength

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Elevating your feet brings your body closer to horizontal, so you pull a much larger share of your bodyweight than in the Bent Knees or standard versions of the Smith machine inverted row. It is the last stop before weighted progressions - if you cannot hold a rigid line from heels to shoulders, drop your feet back to the floor first.

How to do the Feet Elevated Smith Machine Inverted Row

  1. Set up a bench at a height that allows your body to hang freely underneath it.
  2. Lie face up on the ground with your head towards the bench.
  3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
  4. Position your body so that your heels are on the ground and your arms are fully extended.
  5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
  6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without bodyweight

Easier and harder

Frequently asked questions

What muscles does the Feet Elevated Smith Machine Inverted Row work?

The Feet Elevated Smith Machine Inverted Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Feet Elevated Smith Machine Inverted Row good for beginners?

Yes. The Feet Elevated Smith Machine Inverted Row is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.

What can I do instead of the Feet Elevated Smith Machine Inverted Row?

If you cannot do the Feet Elevated Smith Machine Inverted Row, try the Single Arm Dumbbell Row, the Seated Cable Row or the Seated Cable Low Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Feet Elevated Smith Machine Inverted Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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