Weight Vest Weighted Inverted Row Exercise - How To Video & Tips
Try this exercise
Middle Back
Smith Machine
Intermediate
Pull
Lats, Biceps, Shoulders
The smith machine one arm row builds a strong, thick back while fixing muscle imbalances. It lets you focus on one side at a time for better muscle connection and form.
1. Set the smith machine bar at about knee height and add weight plates 2. Stand to one side of the bar, grab it with one hand using an overhand grip 3. Step back slightly and lean forward at your hips, keeping your back straight 4. Pull the bar toward your lower chest, squeezing your shoulder blade back 5. Lower the weight slowly and repeat for all reps before switching to your other arm
• Keep your core tight throughout the entire smith machine one arm row movement • Pull with your back muscles, not just your arm - think about driving your elbow back • Don't let your shoulder roll forward at the bottom of the rep • Use a full range of motion but don't overstretch at the bottom
• Using too much weight and letting your form break down during the smith machine one arm row • Rotating your torso too much instead of keeping your hips square • Pulling the bar too high toward your neck instead of your lower chest area
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your middle back 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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