A bent-over row performed using a Smith Machine to target the back muscles.
- +Provides stability during the lift
- +Good for targeting mid to upper back
- +Adjustable resistance
- –Reduced engagement of stabilizing muscles
- –Fixed path may not suit all body types
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the Smith bar just below knee height and load light to start
- Stand shoulder-width, toes under bar; slight bend in knees
- Grip just outside shoulder-width, overhand; unrack and hinge hips back
- Keep back flat, chest up, core tight; torso ~45° to the floor
- Row the bar to your lower ribs/upper abs; elbows close to your sides
- Squeeze shoulder blades together at the top; pause briefly
- Lower the bar under control until arms are straight; keep torso still
- Breathe out as you row up, in as you lower; avoid jerking or rounding