Smith Machine Bent Over Row

Target Muscle: Back
Equipment: Smith Machine
Level: Intermediate
Smith Machine Bent OverRow

The Smith Machine Bent Over Row is a powerful back-builder that targets the latissimus dorsi, rhomboids, and middle trapezius. The fixed bar path helps maintain strict form throughout the rowing motion, preventing the swinging and momentum that often creeps into free-weight barbell rows. This strictness translates to better back activation and reduced lower back fatigue, making it an excellent accessory movement for both bodybuilders and strength athletes.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Set the bar at knee height and load plates

  2. Step 2

    2. Stand over the bar, grip slightly wider than shoulder-width with an overhand grip

  3. Step 3

    3. Hinge at the hips until your torso is roughly parallel to the floor (or 45° if hamstring flexibility limits you)

  4. Step 4

    4. Unrack the bar and let it hang at arm's length directly below your shoulders

  5. Step 5

    5. Pull the bar toward your lower ribcage/sternum by driving elbows back and squeezing shoulder blades together

  6. Step 6

    6. Lower under control to full arm extension — do not drop the weight — and repeat

Pro Tips

  • Keep your torso angle consistent throughout the set — do not raise your chest as you row (this turns it into a shrug). Squeeze your shoulder blades together for a full 1-second hold at the top of each rep. Do not use your hips or legs to generate momentum; this is a strict row. For upper back emphasis, pull to the chest with a wider grip. For lat emphasis, use a reverse (underhand) grip pulling to the waist.