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Smith Machine Bent-Over Row
How to do the Smith Machine Bent-Over Row with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Lower back, Biceps
How to do it
- Load the Smith machine bar and set it to knee height. Stand facing the machine with your feet shoulder-width apart.
- Hinge forward at your hips until your torso is at roughly a 45-degree angle to the floor, keeping your spine flat and neutral.
- Grip the bar with an overhand pronated grip slightly wider than shoulder-width and unrack it by rotating your wrists.
- Pull the bar forcefully toward your lower abdomen by driving your elbows straight up and back.
- Squeeze your shoulder blades together tightly at the top of the contraction for one second.
- Lower the bar slowly back down until your arms are fully extended.
Coaching cues
- Pull to the belly button
- Torso locked at 45 degrees
- Drive elbows toward the ceiling
Common mistakes
- Standing too upright so the movement becomes a shrug
- Rounding the lower back
- Bouncing the bar out of the bottom
Equipment and setup
Smith machine, weight plates
Smith machine bar loaded and set at roughly knee height.
Also known as: Smith Machine Row
Track your Smith Machine Bent-Over Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
