Smith machine row
A guided bent-over row that trains the mid-back with a fixed bar path.
- Muscle group: Back
- Equipment: Smith machine
- Difficulty: Beginner
Also known as: Smith machine bent-over row, Smith bent over row, Smith barbell row, Foroverbøjet roning i multipres
How to do it
- Stand close to the bar, hinge at the hips with a flat back and grip the bar slightly wider than shoulders.
- Rotate the bar to unhook it and pull it toward your lower ribs, keeping elbows close.
- Lower the bar slowly until your arms are straight, then rack it when finished.
Common mistakes
- Standing too far from the bar, which rounds the back and strains the lower back.
- Jerking the weight up with the whole body instead of pulling with the back.
Alternatives
Watch a video demonstration on YouTube
“How To: Smith Machine- Overhand-Grip Bent-Over Row” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.