Smith Machine Bent Over Row

HOW TO DO IT

1. 1Set the Smith bar just below knee height and unlock it.
2. 2Hinge at the hips until your torso is nearly parallel to the floor.
3. 3Grip the bar with palms facing down and arms fully extended.
4. 4Pull the bar toward your lower ribs while keeping elbows tucked.
5. 5Squeeze your shoulder blades together at the top of the movement.
6. 6Lower the bar under control back to the starting position.

COMMON MISTAKES

• Rounding the lower back instead of maintaining a flat spine.
• Using momentum to swing the torso upward during the pull.
• Shrugging the shoulders up toward the ears at the top.
• Pulling the bar too high toward the neck instead of the hips.

TIPS

• Keep your neck neutral by looking at the floor a few feet ahead.
• Drive your elbows back rather than pulling with your hands.
• Brace your core tightly to protect your lower back throughout the set.

SAFETY

• Avoid rounding the lower back to prevent disc injury under load.
• Do not hyperextend your neck to look up in the mirror.

DETAILS

Muscles

LatsRhomboidsBack

Equipment

Smith Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Row

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Pronated (palms down / away)

Torso lean

Flat, parallel to the floor

Body position

Bent over