Exercise 1359 · REF ZX9UZmj

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Smith Bent Over Row

Category

Back

Equipment

Smith Machine

Target

Upper Back

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Rowing in the Smith machine fixes the bar path, which can help lifters who struggle to keep a stable bar line during a free-weight bent over row but removes the slight natural arc a barbell row usually follows. It's a way to isolate the upper back pull without worrying about the bar drifting forward or back mid-set. Keep the hinge steady — the fixed bar doesn't fix a rounding back.

How to Do the Smith Bent Over Row

1. Set up the smith machine with the bar at hip height.
2. Stand facing the bar with your feet shoulder-width apart.
3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Bent Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have smith machine? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Smith Bent Over Row work?

The Smith Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.

What equipment do I need for the Smith Bent Over Row?

The Smith Bent Over Row is done with a smith machine.

What's a good alternative to the Smith Bent Over Row?

If you don't have access to a smith machine, the Back Lever targets the same upper back using body weight instead.