HyperBody
Exercise library · Back

Smith Machine Row.

Bent-over row on the Smith machine with a fixed path for stable back loading.

BeginnerSmith Machine
Smith Machine Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Upper back · Lats
Secondary
Biceps · Rear delts
The play-by-play

How to do it.

  1. Step 01

    Set the bar low in the Smith machine

  2. Step 02

    Hinge at the hips with a flat back

  3. Step 03

    Grip the bar slightly wider than shoulders

  4. Step 04

    Row the bar to the lower ribs

  5. Step 05

    Squeeze the shoulder blades together

  6. Step 06

    Lower under control and repeat

What separates good from great

Pro cues.

  • Set a torso angle and hold it

  • Pull to the belly, not the chest

  • Avoid jerking the bar with the hips