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Smith Machine Bent Over Row

Smith-machine bent-over row training the lats and upper back while the trunk holds a stable hip hinge.

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Smith Machine Bent Over Row demonstration

Exercise overview

Training details

BackLatsUpper BackBicepsForearmsCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand behind the Smith bar with the feet stable and grip it slightly wider than shoulder width.
  2. 02Unlock the bar and hinge forward until the torso is inclined while the spine remains neutral.
  3. 03Pull the bar toward the lower ribs or upper abdomen by driving the elbows back.
  4. 04Pause briefly and squeeze the shoulder blades without shrugging or lifting the torso.
  5. 05Lower the bar to straight arms under 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 variationBarbell RowRelated variationSmith Bent Over Narrow Supinated Grip RowRelated variationTrap Bar Bent Over RowRelated variationBarbell Bent Over Wide Grip RowRelated variationPendlay Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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

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