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Smith Machine Reverse-Grip Bent-Over Row
A Smith machine horizontal pull with underhand grip targets lats, biceps, and mid-back for strength and hypertrophy; offers stability for controlled form.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms, Lower Back
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
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Biceps
6/10Long Head, Short Head
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the Smith machine bar at knee height and load plates. Stand facing the bar with feet shoulder-width apart, hinge at hips to grip the bar underhand with palms facing you, back flat and core braced.
- Unrack the bar and let it hang with arms extended, torso bent forward at 45-60 degrees.
- Pull the bar toward your lower abdomen, squeezing shoulder blades together and keeping elbows close to sides.
- Pause briefly at the top to contract back muscles.
- Lower the bar slowly to full arm extension, maintaining neutral spine.
- Repeat for reps, then rerack the bar.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep back flat
- Elbows tucked in
- Pull with back, not arms
- Core braced tight
Breathing
Inhale as you lower the bar; exhale as you pull it up while bracing your core.
Tempo
2-1-1
Range of Motion
From arms fully extended with bar at knee level to bar touching lower abdomen, torso hinged forward without rounding back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use machine safeties at knee level
- Start with light weight to master form
- Consult doctor for back issues
- Face correct direction on angled machines
Spotting
Not typically needed; use Smith machine safeties to catch the bar if form fails.
Common Mistakes
- Rounding the back
- Using momentum to swing
- Flaring elbows out
- Incomplete range of motion
- Gripping too narrow
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge flexibility
- Shoulder extension mobility
Build Up First
- Basic hip hinge proficiency
- Familiarity with rowing form
Also known as
Smith Machine Supinated Bent-Over Row, Reverse Grip Smith Bent Row, Underhand Smith Machine Row
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