Male

Smith Bent Over Row

Muscles involved

When performing the Smith Bent Over Row with an overhand grip, you will feel an incredible sense of control throughout your entire back. Using a Smith machine provides a fixed barbell track, eliminating the need to stabilize free weights and allowing you to focus purely on posture and muscle engagement. As you hinge at the hips and pull toward your midsection, you feel a deep, satisfying squeeze between your shoulder blades at the top of the movement. You can smoothly lower the weight under full control, maintaining a solid stance and targeting your back muscles with total precision on every single rep.

How to do it

1. Adjust the Smith machine bar a few inches below your knees, bend your knees, and lean your torso forward, keeping your back straight, until you are almost parallel to the floor. Grip the bar with an overhand grip and unlock it. 2. Let the bar hang with your arms extended and exhale as you raise it, keeping your torso still and your elbows close to your body. 3. Squeeze your back muscles at the top of the movement and hold the contraction for a second. 4. Lower the bar slowly to the starting position and repeat for the recommended number of repetitions.

Equipment required

Máquina

Muscles worked

Tips

- Keep your core engaged to prevent your back from losing alignment during the movement. - Bring your elbows back, not out, to target your mid-back. - Keep the weight close to your body throughout the entire range of motion to improve stability and strength with each repetition.