Smith Machine Bent-Over Row
A bent-over row on a Smith machine, pulling the guided bar from below the knees to the lower chest. The fixed path lets you focus on the back without balancing the bar.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Teres Major
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set the bar just below knee height, hinge until the torso is nearly parallel to the floor, grip the bar overhand and unrack it so it hangs at arm's length below the shoulders.
Brace and keep the head in line with the spine.
Row the bar up to the lower chest, keeping the elbows close to the body.
Squeeze the back for a second at the top.
Lower under control until the arms are straight.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Stand so the bar path meets your lower chest
Elbows back, not out
Torso still
Common mistakes
Standing too far from the bar so it drags on the legs
Standing up as the bar rises
Rounding the back
Safety notes
Set the safety stops just below the bottom of the rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.