Smith Machine Bent Over Row

Also called smith row, smith machine row and smith bent-over row.

Works

Upper back, plus biceps, lats and shoulders

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.

1. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
2. Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
4. Slowly lower the weight again to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Cues

• Hinge until the torso is near flat.
• Flat back, soft knees.
• Pull the bar to the lower ribs.
• Lower under control.

Common mistakes

• Standing up as you pull.
• Rounding the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Swap for