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Lats · Intermediate

Smith Bent Over Narrow Supinated 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 at a height just above your knees.
  2. 02Stand with your feet shoulder-width apart and grasp the bar with a narrow supinated grip.
  3. 03Bend your knees slightly and hinge at your hips, lowering your torso until it's nearly parallel to the floor.
  4. 04Keep your back straight and allow the bar to hang at arm's length in front of you.
  5. 05Pull the bar towards your lower ribcage, squeezing your shoulder blades together at the top.
  6. 06Lower the bar back to the starting position with control and repeat.

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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 Pronated Grip RowRelated variationSmith Machine Bent Over 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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