Smith Machine Bent-Over Row

Technique

How to perform Smith Machine Bent-Over Row

1. Set the Smith bar below knee height and take an overhand grip.
2. Bend your knees slightly and hinge at the hips until your torso is close to horizontal, keeping your neck aligned with your back.
3. Disengage the hooks and hold the bar with your arms extended while keeping the hip and torso position steady.
4. Bend your elbows and row the bar toward your lower torso, keeping the elbows close rather than flaring them toward shoulder height.
5. Lower along the track by extending the elbows under control without standing up between repetitions.
6. Repeat from the same hinge position and re-engage the hooks when finished.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.