Smith Machine Row
- Pro
- Intermediate
- Gym
The Smith machine row loads a bar on a fixed rail while you hinge over it with a flat back and grip just outside your knees. Pulling the bar to your lower ribs without standing up trains the upper back, lats and biceps under constant tension. Intermediate lifters use it for weight and reps in the gym as a main lift.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Smith machine
- Logged as
- Weight and reps
How to
- Set the Smith bar low and hinge over it with a flat back.
- Grip just outside your knees and unhook the bar.
- Pull the bar to your lower ribs, elbows past your sides.
- Lower with control without standing up.
Form cues
- Keep your hips still and hinge from the hips only.
- Drive your elbows straight back past your ribs.
- Exhale as you pull the bar toward your body.
Common mistakes
- Hips rise and fall with each pull. Lock your hinge angle for the whole set.
- Elbows flare out wide instead of tracking back. Keep your elbows close and drive them backward.
- Momentum swings the bar up instead of a pull. Pull with your back, not with a jerking motion.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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