Bent Over Row (Smith)

Hinge forward in the Smith machine. Pull the bar to your stomach. The fixed path allows you to focus purely on the back contraction.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

smith machine

Bilateral

Bent-over

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, facing the Smith machine.
- Adjust the bar to a suitable height and load it with an appropriate weight.
Step 2Position Yourself
- Step under the bar and position it across your upper chest or shoulders.
- Grip the bar with your hands shoulder-width apart using an overhand grip.
Step 3Engage Your Core
- Stand up to lift the bar off the rack, taking a step back to clear the machine.
- Engage your core and keep your back straight as you hinge forward from your hips.
Step 4Bend Over
- Bend your knees slightly and hinge forward until your torso is at about a 45-degree angle.
- Keep your head in a neutral position, looking slightly ahead.
Step 5Row the Bar
- Pull the bar towards your torso by bending your elbows and squeezing your shoulder blades together.
- Aim to bring the bar to your lower ribcage or upper abdomen, keeping your elbows close to your body.
Step 6Lower the Bar
- Slowly lower the bar back to the starting position with your arms fully extended.
- Maintain your bent-over position and ensure your back remains straight.
Step 7Repeat
- Continue to perform the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully step forward to place the bar back on the rack.
- Ensure your back is straight as you do this to avoid injury.