Chest-Supported Smith Machine Row

HOW TO DO IT

1. 1Set the Smith machine bar to mid-thigh height and position an incline bench in front of it.
2. 2Lie face down on the bench with your chest firmly pressed against the pad.
3. 3Grab the bar with a pronated grip slightly wider than shoulder width.
4. 4Pull the bar towards your lower ribs while squeezing your shoulder blades together.
5. 5Lower the weight slowly until your arms are fully extended.
6. 6Repeat for the desired number of repetitions without lifting your chest off the pad.

COMMON MISTAKES

• Lifting the chest off the bench to generate momentum.
• Shrugging the shoulders up towards the ears during the pull.
• Using too much weight and reducing the range of motion.
• Flaring the elbows out too wide instead of tucking them.

TIPS

• Lead the movement with your elbows, not your hands.
• Keep your neck neutral by looking at the floor rather than forward.
• Pause briefly at the top of the row to maximize muscle contraction.

DETAILS

Muscles

LatsBack

Equipment

Smith MachineIncline Bench

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Row

Arms

Both

Hand orientation

Pronated (palms down / away)

Grip width

Wide

Body position

Lying face down

Body support

Chest supported

Bench angle

Incline