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Instructions
- Stand in front of the Smith machine bar with feet shoulder-width apart.
- Grip the bar with both hands slightly wider than shoulder-width using an overhand grip.
- Unrack the bar and bend your hips back while keeping your spine neutral.
- Lower your torso until it is roughly parallel to the floor.
- Pull the bar toward your lower chest or upper abdomen by bending the elbows.
- Squeeze your shoulder blades together at the top.
- Lower the bar back under control to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged to maintain a neutral spine.
- Avoid rounding your back during the movement.
- Initiate the pull with your back muscles, not your arms.
- Do not jerk or use momentum; control the weight.
Breathing Tips
- Inhale as you lower the bar down.
- Exhale as you pull the bar toward your torso.
Medical restrictions
- Lower back pain or injuries
- Shoulder impingement
- Herniated disc
- Severe scoliosis
The Smith machine bent-over row is a strength training exercise designed to target the upper and mid-back muscles with added stability provided by the guided track of the Smith machine. This variation allows for controlled movement and is especially beneficial for individuals looking to improve back muscle engagement without the need for heavy stabilization. The fixed bar path ensures consistent form, making it an excellent choice for those recovering from injury or focusing on muscle isolation. Incorporating this row into your workout routine helps develop stronger lats, rhomboids, and rear deltoids, while also supporting posture and reducing injury risk in pulling movements. Ideal for intermediate lifters, the Smith machine bent-over row bridges the gap between machine-based and free-weight training.
What muscles do Smith machine bent-over rows work?
Smith machine bent-over rows primarily target the back muscles, especially the lats, while also engaging the rhomboids, rear deltoids, and lower back for support.
Is the Smith machine bent-over row good for beginners?
Yes, the Smith machine bent-over row is suitable for beginners as it provides guided support that helps maintain proper form and reduces the risk of injury.
How do I position myself for a Smith machine bent-over row?
Stand with feet shoulder-width apart, grip the bar overhand, bend your hips to bring your torso forward, and pull the bar toward your upper abdomen while keeping your spine neutral.
Should I use a wide or narrow grip for Smith machine bent-over rows?
A grip slightly wider than shoulder-width is recommended to effectively target the back muscles and maintain joint alignment during the row.