Bent Over Row (Smith)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Repeat
   • Continue to perform the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
8. 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.