What muscles does the Smith Machine Row work?

The Smith Machine Row primarily works your górne plecy and najszersze grzbietu. It also recruits your Biceps and tylne naramienne as secondary movers.

What equipment do I need for the Smith Machine Row?

You need Suwnica Smitha 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.

Exercise library · Back

Smith Machine Row.

Wiosłowanie w opadzie tułowia na maszynie Smith machine, ze stałym torem dla stabilnego obciążenia pleców.

PoczątkującySuwnica Smitha

Liczby

Serie

3–5

Reps

5–10

Przerwa

90–180

Mięśnie

Primary

Górne plecy · Najszersze grzbietu

Secondary

Biceps · Tylne naramienne

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Ustaw gryf nisko w maszynie Smith machine.
Krok 02
Wykonaj hip hinge z płaskimi plecami.
Krok 03
Chwyć gryf nieco szerzej niż barki.
Krok 04
Przyciągnij gryf do dolnych żeber.
Krok 05
Ściągnij łopatki do siebie.
Krok 06
Opuść z kontrolą i powtórz.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Ustaw kąt tułowia i utrzymaj go.
Przyciągaj do brzucha, a nie do klatki piersiowej.
Unikaj szarpania gryfu biodrami.

Common questions

Questions, answered.

What is the Smith Machine Row?: Wiosłowanie w opadzie tułowia na maszynie Smith machine, ze stałym torem dla stabilnego obciążenia pleców.
What muscles does the Smith Machine Row work?: The Smith Machine Row primarily works your górne plecy and najszersze grzbietu. It also recruits your Biceps and tylne naramienne as secondary movers.
What equipment do I need for the Smith Machine Row?: You need Suwnica Smitha 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.