Smith Machine Bent-Over Row
Stand inside a Smith machine with the bar set low and grip it slightly wider than shoulder-width with an overhand grip. Hinge forward at the hips to roughly 45 degrees, keeping your back flat and knees soft. Unrack the bar and pull it toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together. Lower under control along the fixed track until your arms are fully extended. The guided bar path lets you focus on pulling without balancing the load.
How it is executed
- Stand inside a Smith machine with the bar set low and grip it slightly wider than shoulder-width with an overhand grip.
- Hinge forward at the hips to roughly 45 degrees, keeping your back flat and knees soft.
- Unrack the bar and pull it toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together.
- Lower under control along the fixed track until your arms are fully extended.
- The guided bar path lets you focus on pulling without balancing the load.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Smith machine
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
