How To Do Smith Machine Bent Over Row

Smith Machine Bent Over Row Exercise

Smith Machine Bent Over Row is a great compound exercise that builds the lats, middle and upper areas of the back, traps, rear shoulders, biceps and forearms.

It also engages the core to stabilise the upper back and support the lower back.

Smith Machine Bent Over Row is a safer alternative to free weight Barbell Rows in that you are pulling from a fixed angle.

It can be the main exercise in your back workout. You can lift moderate to heavy weights as long as you follow perfect form and technique.

Smith Machine Bent Over Row How To

  • Stand with your feet shoulder width apart. Take a wider than shoulder width overhand grip on the bar. Bend forward at the hip at an angle of 70 degrees. Push your hips out and maintain a slight bend in your knees and a flat back throughout the exercise.
  • Tighten your core, contract your lats and row the weight back by pulling with your elbow. The bar should touch your mid to lower abdominal area. At the top position, you should pull the scapulae in and feel a contraction in the middle area of the back, traps and rear shoulders.
  • Resist the weight and bring it back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Maintain the angle of the pull when doing Smith Machine Bent Over Row.

The 70 degree angle ensures your back will be at its strongest and safest position when handling the weight.

When rowing, always lead with your elbows. Do not use your biceps to start the pull.

At the bottom get a deep stretch by dropping the lats lower. But do not round the shoulders.

Variations: Bent Over Row, Incline Bench Pull, Dumbbell Bent Over Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Smith Machine Bent Over Row