Smith Machine Bent Over Row

Back · Machine

How to do it

Set the guided bar a couple of inches below your knees. Knees slightly bent, hips back and torso hinged to nearly parallel with the floor, back flat and head in line. Grip overhand slightly wider than your shoulders, unhook and row to your lower chest squeezing the shoulder blades; lower to a stretch. The bar runs on rails, so you do not have to steer it and can focus on pulling. The classic mistake is standing wrong relative to the rail: if you are not underneath it, the bar drags you forward all set.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Shoulders

See all 907 exercises