Smith Bent Over Row

Muscles worked

Setup

1. Set the Smith machine bar to roughly mid-shin height.
2. Stand with your feet hip-width apart, positioned so the bar is directly over your mid-foot.
3. Hinge at the hips to lean forward at a 45-degree angle, keeping your back flat and core engaged.
4. Grip the bar with an overhand grip slightly wider than shoulder-width.

How to do it

1. Exhale as you pull the bar toward your lower ribs by driving your elbows back and up toward the ceiling.
2. Squeeze your shoulder blades together at the top of the movement for a brief pause to maximize contraction.
3. Inhale as you slowly lower the bar back to the starting position with a controlled 2-second tempo.
4. Maintain a consistent torso angle throughout the entire set, avoiding the urge to stand more upright as you fatigue.

Form checklist

• Keep your spine neutral from head to hips; do not round your lower back or crane your neck.
• Drive the movement with your elbows rather than pulling with your biceps.
• Keep your knees slightly bent to protect the lower back and provide a stable base.
• Ensure the bar path remains vertical and does not drift away from your body.

Pro tips

• Focus on 'tucking' your elbows into your back pockets to better isolate the lower lats.
• Imagine your hands are just hooks; initiate the pull by retracting your shoulder blades first.
• Use a thumbless grip (suicide grip) if you find your forearms are fatiguing before your back.

Make it harder

• Incorporate a 3-second eccentric (lowering) phase to increase time under tension and metabolic stress.
• Perform a 'dead-stop' variation by resting the bar on the safety pins between each rep to eliminate all momentum.

Frequently asked

What muscles does the smith bent over row work?

The smith bent over row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the smith bent over row?

The smith bent over row uses smith machine.

Is the smith bent over row good for beginners?

The smith bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Battling RopesIntermediate · lats and trapezius
• Bodyweight Standing Around World Wall SupportedBeginner · lats, pectorals, and trapezius
• Dumbbell One Arm Row Rack SupportIntermediate · lats and trapezius