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Smith Machine Row.
Bent-over row on the Smith machine with a fixed path for stable back loading.
Also known as: Smith Bent Over Row
BeginnerSmith machine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Set the bar low in the Smith machine
- Step 02
Hinge at the hips with a flat back
- Step 03
Grip the bar slightly wider than shoulders
- Step 04
Row the bar to the lower ribs
- Step 05
Squeeze the shoulder blades together
- 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
Common questions
Questions, answered.
- What is the Smith Machine Row?
- Bent-over row on the Smith machine with a fixed path for stable back loading.
- What muscles does the Smith Machine Row work?
- The Smith Machine Row primarily works your upper back and lats. It also recruits your biceps and rear delts as secondary movers.
- What equipment do I need for the Smith Machine Row?
- You need a Smith machine to perform the Smith Machine Row.
- How many sets and reps should I do for the Smith Machine Row?
- A typical prescription for the Smith Machine Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Smith Machine Row good for beginners?
- Yes. The Smith Machine Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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