All training resources
Exercise guide
Smith Machine Bent Over Row
A bent-over row in the Smith machine, with a fixed bar path that keeps the pull strict for the lats.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · erector spinae · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand inside a Smith machine with feet shoulder-width apart.
- Grip the bar with an overhand grip slightly wider than shoulders.
- Hinge at the hips until your torso is roughly 45 degrees.
- Pull the bar toward your lower chest by driving your elbows back.
- Squeeze your shoulder blades at the top.
- Lower the bar under control and repeat.
Technique cues and common mistakes
- Hold your hip hinge steady rather than rising as you fatigue.
- Keep your neck neutral by looking at the floor slightly ahead.
- Brace your core to protect the lower back throughout.