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Smith Machine Bent Over Rows

Learn how to properly perform the Smith Machine Bent Over Rows with this complete demonstration video.

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What is the Smith Machine Bent Over Rows?

The Smith Machine Bent Over Row is an effective strength training exercise that targets the back muscles. Suitable for lifters of all levels, it helps develop back thickness while minimizing injury risk due to the controlled bar path. This exercise is ideal for complementing a back workout and also engages the arms and shoulders.

How to properly perform the Smith Machine Bent Over Rows

  1. Position the barbell at a height that allows you to bend forward and grasp it with a pronated grip (palms facing down).
  2. Bend your knees slightly and keep your back straight.
  3. Keeping your core engaged, pull the barbell towards your lower abdomen, squeezing your shoulder blades together.
  4. Pause for a moment and then slowly lower the barbell back to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Back:

Sandbag Bent Over RowsWide Grip Lat PulldownL-sit Pull-Ups

Explore more exercises with Smith machine or other exercises for Back.

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