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Lats · Intermediate

Smith Bent Over Narrow Pronated Grip Row

Horizontal pulling drill that develops back strength and scapular control using a Smith machine, with emphasis on the latissimus muscles, upper back and biceps.

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Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith machine bar to knee height and load the desired weight.
  2. 02Stand with your feet shoulder-width apart and bend forward at the hips.
  3. 03Grip the bar with a narrow, pronated grip.
  4. 04Pull the bar towards your waist, squeezing your shoulder blades together.
  5. 05Lower the bar back down with control, fully extending your arms.
  6. 06Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Bent Over Narrow Supinated Grip RowRelated variationSmith Machine Bent Over RowRelated variationBarbell Row

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Alternatives

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Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

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