Smith Machine Bent Over Row
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Strength Training
Horizontal Pulling
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Smith Machine
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Intermediate
Overview
The Smith Machine Bent Over Row is a horizontal pulling exercise that targets the muscles of the upper and mid-back. With the stability of the smith machine's guided bar path, this movement allows for focused strength building and improved form consistency, making it a great variation for lifters working on rowing mechanics and upper body hypertrophy.
Muscles Worked
PRIMARY:
Latissimus dorsi (Lats)
Rhomboids
Middle and lower trapezius
SECONDARY:
Posterior deltoids
Biceps brachii
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Set the bar on the Smith machine to shin height or slightly below the knees.
Stand with feet shoulder-width apart and grab the bar with a pronated (overhand) grip just outside your legs.
Hinge at the hips to lower your torso until it's nearly parallel to the ground, maintaining a flat back and a neutral neck.
Brace your core and pull the bar toward your lower rib cage, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement.
Lower the bar under control to the starting position and repeat.
Benefits
Provides additional stability compared to free weights, allowing for better isolation of back muscles.
Supports proper form, especially for those working to improve hinge positioning or bar control.
Helps strengthen the posterior chain and rowing mechanics without requiring as much core stabilization as a barbell row.
COACHING CUES
Pull your elbows toward your back pockets
Keep your chest over the bar and core braced
Avoid rounding your back. Make sure your shoulders stay down and back
Control the descent. Don’t let the bar crash down
Notes
The Smith Machine Bent Over Row is a controlled horizontal pull used to build upper and mid-back strength with reduced balance demands. It’s especially useful for reinforcing good rowing posture and developing muscle hypertrophy in a stable environment.