Loading home
Male
Smith Bent Over Row
Muscles involved
The Smith bent over row guides the bar. It builds upper-back thickness with added stability.
How to do it
- 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.
- 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.
- Squeeze your back muscles at the top of the movement and hold the contraction for a second.
- Lower the bar slowly to the starting position and repeat for the recommended number of repetitions.
Equipment required
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.
Difficulty
PrincipianteFrequently asked questions
Smith Bent Over Row: which muscles does it work?
Smith Bent Over Row mainly works: Back. It also involves: Infraspinatus, Latissimus dorsi, Teres major, Teres minor, Trapezius lower fibers, Trapezius middle fibers, Brachial, Brachioradialis, Posterior deltoid, Pectoralis major sternal head.
What is Smith Bent Over Row good for?
The Smith bent over row guides the bar. It builds upper-back thickness with added stability.
How do you do Smith Bent Over Row with proper form?
- 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.
Similar exercises
Variations and complementary movements
