PlanWorkouts

Exercise 0761 · REF JGKowMS

Smith Narrow Row exercise animation

Smith Narrow Row

Category
Back
Equipment
Smith Machine
Target
Upper Back

Narrowing the grip on a Smith row shifts some of the pulling emphasis toward the mid-back and biceps compared to a wider grip, while the fixed bar path keeps the row line consistent set after set. It's a useful accessory for lifters who find a free-weight row's bar drifting forward mid-set. Keep the elbows close to the body — that's what defines the narrow grip's effect, not just hand position.

How to Do the Smith Narrow Row

  1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
  2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
  3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Narrow Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Rear Deltoids.

More Back Exercises

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

More Upper Back Exercises

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

FAQ

What muscles does the Smith Narrow Row work?
The Smith Narrow Row primarily targets the upper back, with the biceps and rear deltoids assisting.
What equipment do I need for the Smith Narrow Row?
The Smith Narrow Row is done with a smith machine.
What's a good alternative to the Smith Narrow Row?
If you don't have access to a smith machine, the Back Lever targets the same upper back using body weight instead.