Smith Machine Underhand Barbell Row

Technique

How to perform Smith Machine Underhand Barbell Row

1. Stand in front of the smith machine with your feet shoulder-width apart.
2. Grip the bar using a supinated (palms facing forward) grip, hands also about shoulder-width apart.
3. Bend your knees slightly and hinge at the hips, keeping your back straight and chest up. Let the bar hang at arm’s length. This is your starting position.
4. Exhale as you pull the bar toward your lower ribcage, driving your elbows back and keeping them close to your torso. Focus on squeezing your shoulder blades together.
5. Pause briefly at the top of the movement, then slowly lower the bar back to the starting position while inhaling.
6. Maintain control throughout the descent.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi.