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Smith Machine Bent-Over Row
A guided horizontal pull using the Smith machine targets lats, mid-back, and rear delts to build upper body pulling strength and thickness; offers stability for learning proper rowing form.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Lower Back
4/10Erector Spinae
Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar just below knee height and load plates. Stand with feet shoulder-width, hinge at hips to grasp bar with overhand grip wider than shoulders, torso near parallel to floor, back straight, core braced.
- Pull bar toward lower abdomen by driving elbows back.
- Squeeze shoulder blades together at top.
- Hold contraction briefly.
- Lower bar slowly to full arm extension.
- Maintain neutral spine throughout.
- Repeat for reps, then rerack.
Coaching Tips
Form Cues
- Drive with elbows
- Squeeze blades
- Keep back flat
- Elbows close to body
- Core tight
- Control descent
Breathing
Inhale as you lower the bar, exhale as you pull it up while bracing core.
Tempo
3-1-1
Range of Motion
From arms fully extended with bar hanging below chest to bar touching lower abdomen, torso hinged at 45-90 degrees.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use safeties at knee level
- Start light to master form
- Brace core to protect spine
- No jerking motion
Spotting
Not needed; use machine safeties set at starting position for drop protection.
Common Mistakes
- Rounding lower back
- Using momentum to swing
- Flaring elbows wide
- Incomplete pull
- Hyperextending neck
- Not engaging core
When to Avoid
- Lower back injury
- Acute shoulder impingement
Flexibility Needed
- Hip hinge range
- Thoracic extension
Build Up First
- Basic pulling form
- Core bracing competency
Also known as
Smith Bent-Over Row, Guided Bent-Over Row, Smith Machine Row
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