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Smith Machine Bent Over Row

Equipment: Smith Machine

Smith Machine Bent Over Row
Primary Muscles
  • Infraspinatus
  • Latissimus Dorsi
  • Teres Major
  • Teres Minor
  • Trapezius Lower Fibers
  • Trapezius Middle Fibers
Synergistic Muscles
  • Brachialis
  • Brachioradialis
  • Deltoid Posterior
  • Pectoralis Major Sternal Head

The Smith machine bent over row targets the upper back, lats, and biceps. Here’s how to do it:

  1. Position the barbell at a mid-thigh height on the Smith machine.
  2. Stand facing the bar with your feet shoulder-width apart, gripping the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Bend at the hips and knees, keeping your back straight, and hinge forward until your torso is almost parallel to the floor.
  4. Pull the barbell towards your lower chest or upper abdomen, squeezing your shoulder blades together.
  5. Pause briefly at the top, then slowly lower the bar back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Machine Bent-Over Row primarily targets the muscles in your back, with significant emphasis on:

  • Primary muscles: Latissimus dorsi (lats), rhomboids, middle trapezius
  • Secondary muscles: Posterior deltoids, biceps, forearms, lower back (erector spinae) for stability

Image idea: Side-view illustration highlighting activated muscles during the Smith Machine Bent-Over Row.

How to Do It

Follow these steps to perform the Smith Machine Bent-Over Row safely and effectively:

  1. Position the bar of the Smith machine at knee height.
  2. Stand facing the bar, hinge at your hips, and grip the bar slightly wider than shoulder-width apart with an overhand grip.
  3. Keep your spine neutral and your core engaged.
  4. Pull the bar towards your lower chest or upper stomach, driving your elbows back and squeezing your shoulder blades together.
  5. Lower the bar slowly and with control to the starting position, maintaining your bent-over stance.
  6. Repeat for the desired number of reps.

Image idea: Step-by-step image series showing correct form from starting position to peak contraction.

Rep & Rest Guidelines

Depending on your training goals, use the following guidelines:

  • Strength: 3–5 reps per set, rest 2–3 minutes
  • Muscle Growth (Hypertrophy): 8–12 reps per set, rest 60–90 seconds
  • Endurance: 12–20 reps per set, rest 30–60 seconds

Track your workouts with Volym to enhance your training. Use the Auto Progression feature to ensure you are gradually increasing the weight or reps. Maintain precise rest intervals by using Volym's Rest Timer.

Form Tips

Ensure you follow these essential tips for maximum benefit and safety:

  • Neutral spine: Keep your back flat and avoid rounding your lower back.
  • Controlled movement: Focus on smooth, controlled motions rather than jerking the bar.
  • Core engagement: Brace your core throughout the movement to maintain stability.
  • Elbow positioning: Pull your elbows back rather than flaring them outward.
  • Avoid excessive weight: Choose a weight you can manage without compromising form.

When to Use It

The Smith Machine Bent-Over Row is ideal for:

  • Main lift: Include on back-focused workout days to build overall back strength.
  • Accessory movement: Use after deadlifts or pull-ups to isolate and further target the mid-back muscles.
  • Rehabilitation or beginner routines: The fixed track of the Smith machine provides stability and reduces the risk of injury.
  • Improving posture: Strengthening your back muscles can significantly enhance posture and reduce injury risk.

Check your Workout History in Volym regularly to track progress and adjust the intensity of this exercise effectively.

title: "Frequently Asked Questions" description: "Get quick answers about the Smith Machine Bent-Over Row and ensure you're training effectively." items:

  • label: "How to do Smith Machine Bent-Over Rows properly?" content: "Hinge at your hips, grip the bar wider than shoulder-width, maintain a neutral spine, and pull the bar towards your lower chest, driving elbows back."
  • label: "What muscles do Smith Machine Bent-Over Rows work?" content: "Primarily targets your lats, rhomboids, and middle traps, with secondary activation in your biceps, rear shoulders, and lower back."
  • label: "How many reps should I do for Smith Machine Bent-Over Rows?" content: "For strength, 3–5 reps; for muscle growth, 8–12 reps; for endurance, 12–20 reps per set."
  • label: "Can beginners perform Smith Machine Bent-Over Rows?" content: "Yes, the stability provided by the Smith machine makes it ideal for beginners to learn proper form safely."
  • label: "What are common mistakes in Smith Machine Bent-Over Rows?" content: "Common mistakes include rounding the lower back, jerking the bar, using excessive weight, and not engaging the core effectively."
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