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Last updated February 2, 2026
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Bent Over Row - Reverse Grip (Smith)
Underhand grip row in Smith machine. Pull bar to lower abs. Squeeze lats.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
biceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand in front of the Smith machine with your feet shoulder-width apart.
- Adjust the bar to a comfortable height, typically around waist level.
- Step 2Grab the Bar
- Position yourself under the bar and grasp it with a reverse grip (palms facing you), slightly wider than shoulder-width.
- Ensure your grip is secure and your wrists are straight.
- Step 3Position Your Body
- Step back from the Smith machine and hinge forward at your hips, keeping your back straight and core engaged.
- Bend your knees slightly and maintain a neutral spine, looking forward.
- Step 4Lift the Bar
- Pull the bar towards your torso by bending your elbows and driving them back.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Step 5Lower the Bar
- Slowly lower the bar back to the starting position, fully extending your arms.
- Maintain control throughout the movement, ensuring your back stays straight.
- Step 6Repeat
- Continue to lift and lower the bar for the desired number of repetitions.
- Focus on maintaining proper form with each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully return the bar to the Smith machine.
- Stand upright and ensure your posture is correct before stepping away.