Smith Machine Bent Over Row
How to do the Smith Machine Bent Over Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats, Shoulders
Machine
How to do the Smith Machine Bent Over Row
- 1
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
- 2
Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
- 3
Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
- 4
While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
- 5
Slowly lower the weight again to the starting position as you inhale.
- 6
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Smith Machine Bent Over Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine Bent Over Row fits
The Smith Machine Bent Over Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
Smith Machine Bent Over Row: common questions
What muscles does the Smith Machine Bent Over Row work?
The Smith Machine Bent Over Row primarily works the Mid Back. It also recruits the Biceps, Lats and Shoulders as supporting muscles.
Is the Smith Machine Bent Over Row suitable for beginners?
Yes. The Smith Machine Bent Over Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Smith Machine Bent Over Row?
To do the Smith Machine Bent Over Row you'll need a weight machine.
Is the Smith Machine Bent Over Row a compound or isolation exercise?
The Smith Machine Bent Over Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Bent Over Row with correct form?
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Bent Over Row sets, free.
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