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Exercise 1361 · REF aaxA3cm

Smith Reverse Grip Bent Over Row exercise animation

Smith Reverse Grip Bent Over Row

Category
Back
Equipment
Smith Machine
Target
Upper Back

Switching to an underhand grip on a bent-over Smith row brings the biceps in more and shifts some emphasis toward the lower lats compared to an overhand grip. The fixed bar path takes some guesswork out of keeping the row line consistent through a hip-hinge position that's already asking a lot of the lower back. Keep the hinge steady; the grip change doesn't fix a rounding back.

How to Do the Smith Reverse Grip 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 underhand grip, hands 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 Reverse Grip 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 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 Reverse Grip Bent Over Row work?
The Smith Reverse Grip Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Smith Reverse Grip Bent Over Row?
The Smith Reverse Grip Bent Over Row is done with a smith machine.
What's a good alternative to the Smith Reverse Grip 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.