Smith Machine Bent-Over Row tutorial
The Smith machine bent-over row is a compound exercise for back thickness, and the fixed bar path lets you focus on pulling with less need for balance. It works the lats, middle traps and rhomboids, and is a good option for people who struggle with balance on a free barbell.
How to perform
- Set the Smith bar at about knee height and stand close to it with feet hip-width apart.
- Hinge at the hips, bend your knees slightly and grip the bar slightly wider than shoulder width.
- Unhook the bar and hold your torso at about 45 degrees or a bit lower with a flat back.
- Brace your core and row the bar toward your lower abdomen or navel.
- Squeeze your shoulder blades together at the top and pause briefly.
- Lower the bar slowly until your arms are straight, without rounding your back.
- After the last rep, rotate your wrists to lock the bar back on the hooks.
Breathing: Exhale as you row the bar in and inhale as you lower it; brace your core before each rep.
Key tips
- Position your feet so the vertical bar path lands right at your lower abdomen.
- Drive your elbows back at about a 45-degree angle to your body.
- Keep your head in line with your spine and look at the floor slightly ahead of your feet.
Common mistakes
- Rounding the back and losing the natural spinal curve.
- Raising the torso on every rep and turning the movement into a deadlift.
- Standing at the wrong distance so the bar hits the thighs or travels toward the chest.
Safety: People with a history of low back pain or disc problems should practise the technique with very light weight or use a chest-supported row, and stop immediately if the lower back hurts.
BackPrimary muscle
MachineEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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