Smith Machine Bent Over Row
Smith Machine Bent Over Row targets lats, traps, and rhomboids for upper back strength and posture improvement; a guided variation of barbell rows for focused pulling with stability.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Forearms, Abs, Obliques
Accessory Muscles
Glutes, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
6/10Long Head, Short Head
Lower Back
5/10Erector Spinae
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Glutes
2/10Glute Max
Hamstrings
2/10Biceps Femoris
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust Smith machine bar to shin level and set safety stops. Stand feet shoulder-width, hinge at hips with straight back, grip bar overhand slightly wider than shoulders.
- Unrack bar and hinge forward until torso is nearly parallel to floor.
- Keep core braced and back neutral.
- Pull bar to lower abdomen by squeezing shoulder blades together.
- Elbows stay close to sides throughout pull.
- Pause briefly at top for contraction.
- Lower bar controlled to full arm extension.
- Repeat for reps, then rerack.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Back flat, eyes forward
- Elbows tight to body
- Core braced
- Controlled descent
Breathing
Inhale as you lower the bar; exhale as you pull and squeeze your back.
Tempo
3-1-1
Range of Motion
Start with arms fully extended below knees; pull until bar touches lower abdomen, torso at 45 degrees or parallel.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use safeties to prevent bar drop
- Start light to master form
- Stop if dizziness or pain occurs
- Not for those with spinal issues
Spotting
Spotting unnecessary due to machine safeties; assist by stabilizing if needed for heavy sets.
Common Mistakes
- Rounding lower back
- Swinging with momentum
- Flaring elbows wide
- Incomplete range of motion
- Gripping too narrow
When to Avoid
- Acute lower back injury
- Spinal disc issues
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder mobility for grip
Build Up First
- Basic pulling form knowledge
- Core bracing competency
- Familiarity with hinging posture
Also known as
Smith Bent Over Row, Machine Bent Row, Smith Row
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