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

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

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