Smith Machine Bent Over Row
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The Smith Machine Bent Over Row is a strength training exercise performed by hinging at the hips to bend forward while pulling a barbell along fixed vertical tracks on a Smith machine, targeting the upper and mid-back muscles like the lats, rhomboids, and traps, along with the rear shoulders and biceps. Its primary purpose is to build back thickness and improve pulling strength with enhanced stability from the machine's guided path, reducing the need for free-weight balance. It benefits intermediate lifters seeking controlled rows to enhance posture and upper-body power, requiring only a Smith machine and barbell.
How to Perform Smith Machine Bent Over Row
- 1Set the Smith machine bar to knee height and load appropriate weight. Position yourself facing the bar with feet shoulder-width apart.
- 2Bend at the hips and knees to grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
- 3Keep your back flat, core braced, and knees slightly bent; let the bar hang directly below your shoulders in the starting position.
- 4Inhale, then pull the bar toward your lower chest or upper abdomen by squeezing your shoulder blades together and driving elbows back.
- 5Exhale as you fully contract your back at the top of the row, keeping elbows close to your body.
- 6Inhale and slowly lower the bar back to the starting position with control, fully extending your arms without locking elbows.
- 7Repeat for desired reps, then safely rerack the bar by rotating the hooks.
- 8Key form tips: Maintain a neutral spine—avoid rounding your back; keep the movement strict without momentum from hips. Common mistakes: Using too much weight causing form breakdown, or shrugging shoulders instead of retracting scapulae.